CrossFit – Fri, Mar 15 – WestShore CrossFit

Westshore CrossFit – CrossFit

Warm-Up (7 Min) (No Measure)

2 sets:

:30 jumping jacks

10 air squats

10 shoulder presses (empty barbell)

1 set:

:30 up-downs

10 bent-over rows (empty barbell)

10 front squats

1 set:

:30 burpees

5 barbell complexes

– 1 complex = 1 power clean + 2 thrusters.

Loading Up / Mini Rds (8 Min) (No Measure)

1 set:

5 thrusters (1st weight)

3-5 chest-to-bar pull-ups

1 set:

5 thrusters (2nd weight)

1-3 bar muscle-ups

WOD

CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
NOTES

– The timer does NOT stop during the 1 minute rest.

– Start under the pull-up bar.

– The Barbell MUST be placed at least 5 feet away from the pull-up bar.

– If time capped, your score will be the total number of reps completed.