AMRAP 14 minutes: 60 calorie Row, 50 Toes-to-Bars, 40 Wall Ball Shots (20/14 lb), 30 Cleans (135/95 lb), 20 Muscle-Ups
Primary movement: MU/Cleans
Open 23.1 was the first workout of the 2023 CrossFit Open - a repeat of 22.3's spiritual ancestor 14.4: a 14-minute AMRAP chipper of 60 calorie row, 50 toes-to-bar, 40 wall-ball shots (20/14 lb), 30 cleans (135/95 lb) and 20 ring muscle-ups. It's a classic Open pyramid: everyone can row, most can chip through toes-to-bar and wall-balls, fewer can cycle the cleans, and the muscle-ups at the end separate the leaderboard. Score is total reps.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 110 (mid toes-to-bar) | 100 |
| intermediate | 150 (into wall-balls) | 140 |
| advanced | 180 (into cleans/MU) | 170 |
| elite | 200+ (finish + restart) | 190+ |
Score is total reps in the 14-minute cap (200 = full workout).
Row at a hard-but-sustainable pace (60 calories should take 3:00-4:00) - banking 20 seconds there costs you a minute at the rings. Break toes-to-bar early into 5s-8s; grip is shared with the cleans later. Wall-balls in 2-3 sets. Cleans as smooth singles from minute one. If muscle-ups are your ceiling, get there with 3+ minutes and enough shoulder left to attempt singles. Score-maximizing tip: know your realistic finish zone and pace to arrive there, not before.
Official scaled: hanging knee raises, 10/9 ft wall-ball target with lighter ball, 95/65 lb cleans and chin-over-bar pull-ups instead of muscle-ups. Great home version: row or bike calories, knee raises, light thrusters, dumbbell cleans, jumping pull-ups.
Log every result, see your progress over time, and know exactly where you stand.