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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H