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  • 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:


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)




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