03092012

OPEN WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:- :

Men
15 Box jumps 24" box
52.5 kg Push press, 12 reps
9 Toes-to-bar

Women
15 Box jumps, 20" box
35 kg Push press, 12 reps
9 Toes-to-bar

Masters Men (55+)
15 Box jumps or step-ups, 20" box
42.5 kg Push press, 12 reps
9 Toes-to-bar

Masters Women (55+)
15 Box jumps or step-ups, 20" box
25 kg Push press, 12 reps
9 Toes-to-bar

Movement Standards

Box Jump
This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Push Press
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Using a rack is not permitted.

T2B
In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov]

Log results online (Beyond the white board)