Warmup:

6 Min AMRAP:

1 Shuttle run (25′ down, 25′ back)

10 alternating lunges

3 Cobra to hip snap

5 empty bar shoulder presses

10 mountain climbers

5 empty barbell thrusters (can add weight as desired)

5 jumps to a pull-up bar

then…

On Rig: 5 scap pull ups, 5 kip swings, 3 jumping pull ups

then..

1 Round:

2 Burpee Pull Ups

2 Shuttle Runs (1 rep = 25′ down + 25′ back)

then…

Spend 5 min working up to starting Thruster weight

Video courtesy of the CrossFit Games  23.2 has dropped!!!

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

Immediately following 23.2A …

23.2B:

5 Minutes to Establish:

1-Rep-Max Thruster (from the floor)

For full rules, movement standards, scales, set up, and score sheet, click here

Scaling Options:

Burpee Pull Up -> Burpee (establish the same measurements for height above pull up bar as the RX’d standard, but instead of a pull up, just need to jump and have both hands touch the bar at the same time)

Cool Down:

Couch Stretch – 1 Min per side

Doorway Stretch – 1 Min Per side