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“Full Body #23”

NCFit Full Body WOD #23

390 14
  • AMRAP in 19 minutes
  • From 0:00-9:00, AMRAP of:
  • 10 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
  • 8 Burpee Squat Jumps
  • 10 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
  • 8 Burpee Side Shuffles
  • 10 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
  • 8 Burpee Over Dumbbell
  • Rest 1 minute
  • From 10:00-19:00, AMRAP of:
  • 8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
  • 6 Burpee Squat Jumps
  • 8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
  • 6 Burpee Side Shuffles
  • 8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
  • 6 Burpee Over Dumbbell

On a 19-minute clock, complete as many repetitions as possible (“AMRAP“) of the prescribed work in the order written. Rest 1 minute after the first 9-minute AMRAP.

Score is the total number of repetitions completed before the 19-minute clock stops.

Movement Standards

Burpee Squat Jump: Perform a standard Burpee then a standard Air Squat but include a jump at full extension.

Burpee Side Shuffle: Perform a standard Burpee then a side run 10 meters out and back. This counts as one rep.


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namesake photo

Background: “Full Body #23” is one of the full-body workouts performed in a follow-along video by CrossFit Games veteran, Jason Khalipa @jasonkhalipa on his Youtube channel.

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