SCFit WOD, February 24, 2023
SCFit – Fri, Feb 24
Warm-up
Metcon
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.
CrossFit Games Open 23.2B (All Divisions/Ages) (Weight)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
https://games.crossfit.com/workouts/open/2023/2?scaled=2&scaled=0&division=2
AMRAP X 5 MINUTES
3 Burpees or Burpee Pull-Ups
4 Lengths of the Shuttle Run (25′)*
5 Air Squats or Empty Barbell Thrusters
OR
PARTNER WARM-UP – IN TEAMS OF 2..
AMRAP x 5 MINUTES
P1 – Completes 3 Burpees or Burpee Pull-Ups into 4 Lengths
of the Shuttle Run*
P2 – Completes Squat / Thruster Opening Movement**
*Partners Switch after P1 completes their 4th shuttle run.
**Options for Squat Opening.
Alternating Lunges
Slow Air Squats
Alternating Groiners
Alternating Elbow Punches
Empty Barbell Thrusters