1. 10 strict HSPU
2. 2-3 Rope climbs
3. 50 DU’s
4. 15 box jump overs
5. Rest

FOR TIME
30 Back Squats @70/50kg
150 Double Unders/200 single unders
30 Back Squats

RPE 8
Bar taken from the floor!
Choose a weight so you can do 8-10 reps unbroken
Timecap: 10 mins

2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Roll
10 Elevated Calf Raises**
**Pause for :02 in bottom.
Rest As Needed b/t Sets-

High hang snatch 5x2. Rest 90 seconds between sets.

5 Sets Of 50-60%

Use same modification than Unbroken Set

Go Every 2:30

PERFORMANCE
4 SETS x 4:00 RUNNING CLOCK...
50 Double Unders
30/25 Cal Row
7/7 Single Arm DB Shoulder to Overhead @ heavy

---

FITNESS
4 SETS x 4:00 RUNNING CLOCK...
75 Single Unders
25/20 Cal Row
10/10 Single Arm DB Push Press @ moderate

• Once finished rest the remaining time each 4:00
• RPE 8
• Video: https://vimeo.com/803102412

4 sets
4 reps Deadlift @80-87,5%
3-8 reps Strict Chinups (weighted if possible)

23.2B: RX & SCALED

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

1-rep-max thruster (from the floor)

7:30 Basic Endurance CrossFit
8:30 Kipping Movements Technique ( Pull-ups, TTB, CTB, BMU )
9:30 Mobility

12:00 Basic Endurance CrossFit

15:00 Mobility
16:00 Kipping Movements Technique ( Pull-ups, TTB, CTB, BMU )
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Kipping Movements Technique ( Pull-ups, TTB, CTB, BMU )

5 minutes to establish:

1-rep-max thruster (from the floor)

CrossFit Games OPEN 23.2
TBA