CrossFit – Fri, Feb 24


CrossFit – Fri, Feb 24

CrossFit GonzStrong – CrossFit

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
– Conditioning Category: Threshold. Athletes should move through this workout at their maximal sustainable pace throughout.

– Burpee Pull-Ups: The standard here is that the pull-up bar is above your reach. Let’s make this distance as small as possible by placing mats or plates under the bar. You can also jump directly into the pull-up which will make these reps go a lot quicker if you only have a short jump.

– Shuttle Runs: 10 shuttle runs should take less than 1:00 each round.

– See notes for 23.2B on the next slide.

– Score: Total Reps Completed At The 15 Minute Mark. Only fully completed 50ft. shuttle runs will count toward your score.



5 Burpees

10 Shuttle Runs

10 Burpees

10 Shuttle Runs

15 Burpees

10 Shuttle Runs

Continue To Add 5 Burpees Each Round.

CrossFit Games Open 23.2B (All Divisions/Ages)

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

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here