2013 CrossFit Games Open Workout 13.3

Originally a few of us planned to do 13.3 on Friday, but our quads were still blown up from Wednesday’s squats. Better to take the extra day of rest and hit it hard today. Adam and I did it side-by-side, which helped us to push each other throughout the entire workout.

Open Workout 13.3

Muscle-up Bruising
Bruising from the rings. Is much darker than the picture shows.

12:00 AMRAP

  • 150 Wall Balls (20# MB, 10′ target)
  • 90 DU
  • 30 MU

My strategy going in was to do sets of 25 to start, then drop down to 20s, 15s, and 10s when I needed to, depending on feel. I think I did 2 sets of 25, a set of 20, and then the rest was a blur. When I broke a set, I stood up against the wall with the ball on my chest, in order to rest my arms and not have to do extra work to pick the ball back up. My strategy couldn’t have worked any better and my splits were even better than I was expecting.

I crushed my “Karen” PR by over 2 and a half minutes, finishing in 6:14. Grabbed a quick swig of water because my mouth was so dry, and knocked out 40 DU. I think I did 3 more sets to finish them out with a split of 8:19. More water and deep breathing. I didn’t even get up on the rings until close to 9:00 on the clock because I wanted to rest and make the most of every attempt. A failed MU is really taxing on the system. I managed to get 7 MU with one failure. After I got my first one I was so happy and the rest was gravy! I’ve never even done 7 MU in one day, let alone in a WOD. Hell, this was my first time even doing a MU in a WOD. Last year I had about 10 or 15 seconds to attempt a MU so this is a huge improvement for me.

On to 13.4…


Went out for a quick 1.83 mile hike in 31:08, hoping it limits the typical “Karen quads” that can be brutal for 2-3 days.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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