6 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way
40/30 Calorie Row (FX: 30/22)
30 Double Dumbbell Deadlifts
40 Hand Release Push-Ups (FX: Push-Ups)
30 Double Dumbbell Front Rack Lunge
Weights: (50/35) (FX: 35/20) (RX+: 32/24 Kettlebell)

Join us for another round of Friday Night Lights starting at 4:30pm! Mardi Gras theme will run all day!

CrossFit Open 23.2
Part A
AMRAP 15
5 Burpee Pull-Ups (SC: 5 Burpees to Bar)
10 50′ Shuttle Runs (1 rep = 25′ out/25′ back)
*Add 5 burpee pull-ups after each round

Part B
Immediately following 23.2A, athletes will have 5 minutes to establish:
1 Rep Max Thruster (from floor)

Conditioning
EMOM 25
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 200m Run (FX: 100m)
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
4) 15 Weighted Sit-Ups (15/10) (FX: Sit-Ups)
5) Rest
*Score: AMRAP Calorie Ski and Bike in the last round

Cooldown
Foam Roll Calves
Straddle Pose/Forward Fold
Saddle Pose

Get a stronger core at Ab Attack at 5:45 PM!

Strength
Every 1:30, 10 Sets
1-5) 1 Snatch Pull + 1 High Hang Power Snatch w/ 3s Pause in Catch (55-60% of 1RM Snatch)

6-10) 1 Snatch Pull + 1 Hang Power Snatch w/ 3s Pause in Catch (60-65%)
*Hold onto bar between reps

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
16 Jump Switch Lunges
12 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap

Strength
Every 1:30, 5 Rounds
1) 1 3s Pause Front Squat + 1 Pause Front Squat (60-65% of 1RM Front Squat)
2) 3 Tall Box Jumps (↑)

Conditioning
AMRAP 10
20 Box Step Overs (24/20)
20 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
20 Pull-Ups (FX: 15) (RX+: 30)