2023 CrossFit Quarterfinals Teams Division Workouts Revealed

The 2023 CrossFit Quarterfinals conclude on April 2.

The 2023 CrossFit Quarterfinals are in the home stretch, with the Individual Quarterfinals concluding on March 19. Two-time reigning Fittest Man on Earth® Justin Medeiros claimed the overall victory in the men’s division, and 2022 CrossFit Games runner-up Mal O’Brien scored the overall win in the women’s division.

On March 30, the 2023 CrossFit Quarterfinal workouts were released for the Teams division. 


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[Related: 2023 CrossFit Open Results — Mallory O’Brien and Jeffrey Adler Top the Leaderboards]

2023 CrossFit Quarterfinals — Teams Division

Teams are challenged to perform the following four tests:

Workout One

15-minute AMRAP (as many rounds as possible):

  • 10 Synchro Front Squats (all four athletes) — Men: 185 pounds | Women: 125 pounds
  • Three Handstand Walks each — 25 feet; alternating reps; male/male and female/female pairs

Workout Two

Starting at 0:00, every three minutes for 18 minutes, alternating between male/male and female/female pairs:

  • 400-meter Row (athletes on their own rower)
  • 10 Syncrho Shoulder-to-OverheadsMen: 185 pounds | Women: 125 pounds
  • Max Rope Climbs — performed for remaining time | one rope, one athlete working at a time


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[Related: The CrossFit Angie Workout Explained and Scaled for Every Skill Level]

Workout Three A

For time, one athlete at a time (female/male/female/male):

  • 10 Bar Muscle-Ups
  • 20 Deadlifts Men: 275 pounds | Women 185 pounds.
  • 30 GHD Sit-Ups
  • 20 Deadlifts Men: 275 pounds | Women 185 pounds.
  • 10 Bar Muscle-Ups

Time cap: 25 minutes.

Workout Three B

As soon as the second male athlete completes his final muscle-up from Test Three A, or the time cap of Test Three is reached, the team will have five minutes to complete as many reps as possible of: 

Workout Four

Seven-minute AMRAP (male/female), followed by seven-minute AMRAP (male/female)

  • One, Two, Three, Four, etc, Shuttle Runs
  • Two, Four, Six, Eight, etc., Synchro Dumbbell ThrustersMen: 50-pound dumbbells | Women: 35-pound dumbbells

Video submissions of each workout must be submitted for review for the workouts to be counted.

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