top of page

Friday, February 24, 2023


For the afternoon class times, the last heat will start at approximately 6:15pm.


OPEN 23.2A and 23.2B

On a 20-minute clock:

23.2 A

AMRAP in 15 minutes

5 Burpee Pull-Ups*

10 Shuttle Runs (25 ft out, 25 ft back)

**Add 5 Burpee Pull-Ups after each round


Directly into:

23.2 B

5 minutes to Establish:

1 rep max Thruster

68 views0 comments

Recent Posts

See All

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

bottom of page