top of page
Search
  • Writer's pictureCrossFit Gunnison

Fri. Feb. 24, 2023 - 23.2



IMPORTANT INFORMATION ABOUT FRIDAY NIGHT LIGHTS!

1. Anyone (signed up for the open or not) attending class on Friday EVENING must register for a heat via the google docs spreadsheet posted below.

2. Please arrive 15min prior to your heat time.

3. Warm Up will be posted on the BARBELL board. Please warm up on your own.

4. **Plan on judging the heat following your heat**

5. 6am, 9am and 12pm will be performing the Open workout but no sign up is needed.


HEAT SHEET:

https://docs.google.com/spreadsheets/d/1AqmIA8_46NF9qcSVQ2Mjz_NWfaRgYj4BqARjxtdZIPg/edit?usp=sharing


RX

23.2A:

Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25 ft out/25 ft back) *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)


Scaled

23.2A:

Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 25 ft out/25 ft back) *Add 5 burpees after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)




118 views0 comments

Recent Posts

See All

3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest

1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)

3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)

bottom of page