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Friday, Febuary 24, 2023: CrossFit Open WOD #2

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• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together:

10 Shuttle runs

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 hanging shrugs

3x burpee > jump & touch bar

BB or banded front rack stretch

5 BB front squats

5 BB push press

5 BB thrusters

7 min prep

Partner 1 completes WOD – Partner 2 Judges

3 min transition

Partner 2 completes WOD – Partner 1 Judges

Odd numbers: 2 athletes work while one judges

WOD:

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)

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