200M run

30’ walking lunge w/twist

30’ Inchworm

30’ Bear Crawl

30’ Side Lunge

10 Squat2Stands

10 Over& Backs

On rig: Perform 5 reps of scap pull ups, kip swings, Strict Pull Ups or rings rows, Kipping Pull ups or ring rows


5 Rounds:

23 Push Ups

23 Pull Ups

23 Ab Mat Sit Ups

23 Air Squats


* 200M run after every round of Air Squats


35 Min Time Cap

Video courtesy of CrossFit HQ.  Some good pull up efficiency tips.

Welcome to 2023!  So, today’s WOD is 5 round of 4 movements (5X4 = 20) with 23 reps per movement (see how we worked in 2023?!…get it?…no, just me…cool…).  With some of the movements, unbroken reps should not kill you, but if some movements are a little more outside of your wheel house, look to break up the reps into manageable chunks, so you don’t hit a fatigue point

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push-ups -> off bench

Sit Ups -> feet anchored

Air Squat -> to depth

Cool Down:

Kneeling Lat Stretch – 1 Min per side


Scorpion Stretch – 1 Min per side


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