1/31/2025

CrossFit Games Open 20.3 and 18.4 (Ages 16-54)

Note total reps completed at the Open 9 minute time cap. Each 5-foot handstand walk = 1 rep, each wall walk = 2 reps. We are allowing you to continue to complete the workout, with a 15 minute cap.

Official workout description and scorecard: games.crossfit.com/workouts/open/2020/3

Affiliate Compete (RX+)

No Change to Workout

Independence
21-15-9
Deadlifts (185/125)
Handstand Push-Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)

Liberty
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts

• Target time: 11-13 minutes

• Time cap: 15 minutes

Accessory

Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -

Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
- rest 1 minute between sets -

* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.