Workout of the Day
CrossFit Open 23.2
23.2A:
Complete AMRAP 15 minutes:
- 5 burpee pull-up
- 10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
OR
A. 3 Sets:
- Run 150m
- Cossack Squat x 10
- Scap Pull Up x 10
B. 3 Sets:
- Ring Support Hold x :15-:20
- Assisted ATG Split Squat x 6-8 per
- Half Kneeling Ankle Rocks x :30 per
C. 2 x 10 minute AMRAP:
- Shuttle Run x 5 (50 feet; 25 feet down and back)
- Erg 10 cals
- Russian KBS x 15
Rest 5 minutes, then:
- Burpee to Target x 4
- Alternating DB Snatch x 8
- Alternating Jumping Lunge x 12
