CROSSFIT

“MYMC 23.2 (Part 1)”

1.) ON A 12:00 RUNNING CLOCK…
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups
Alt. Hang DB Snatches (50/35)

(Score is Time)

*If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.

-Rest 1:00 b/t Part 1 & Part 2-

“MYMC 23.2 (Part 2)”

2.) ON A 7:00 RUNNING CLOCK…*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.

(Score is Weight)

SPARK

PUMP

3 SETS FOR MAX REPS
1:15 – DB Seesaw Upright Row
1:15 – Single DB Overhead Hold 70/50
1:15 – Alt. V-ups
1:15 – Glute Bridge Hold

(Score is Reps)

WORKOUT

AMRAP x 7 MINUTES
10 Cal Row
10 Toes to Bar
10 Burpees over Rower

-1:00 Rest-

AMRAP x 6 MINUTES
8 Cal Row
8 Toes to Bar
8 Burpees over Rower

-1:00 Rest-

AMRAP x 5 MINUTES
6 Cal Row
6 Toes to Bar
6 Burpees over Rower

(Score is Rounds + Reps)