CrossFit WOD, March 15, 2024

CrossFit – Fri, Mar 15

Warm-Up
Warm-Up

1 ROUND

30 Jumping Jacks

6 Alt. Samson Lunges

6 Push-Up to Pike

6 Ring Rows

12 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

5 BB Front Squats*

5 BB Push Press*

5 Scap Pull-Ups

5 Kip Swings

*At 3:00 combine movements to 5 Thrusters.

Workout – Performance
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

https://games.crossfit.com/workouts/open/2024/3?scaled=0

Workout – Fitness
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb
M: 65lb, 95lb

https://games.crossfit.com/workouts/open/2024/3?scaled=1&division=1