CrossFit WOD, March 19, 2024

CrossFit – Tue, Mar 19

Warm-Up
Warm-Up

EMOM x 4 MINUTES (:45/:15)

MIN 1 – Up-Dog to Down Dog

MIN 2 – Alt. Samson Lunges

MIN 3 – Alt. Elbow Punches

MIN 4 – Scap Pull-Ups

Into…

2 ROUNDS

10 Air Squats

8 Ring Rows

8 Jumping Air Squats

10 Kip Swings

Into…

2 ROUNDS

7 Barbell Deadlifts

7 Barbell Muscle Cleans

7 Barbell Strict Press

7 Barbell Front Squats

Workout – Performance
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness
“FRAN (FITNESS)” (Time)

FOR TIME

21-15-9

Thrusters (65/45)

Ring Rows

(Score is Time)

KG BB: (30/20)

Post-Workout Strength – All
Thruster (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster
)

(Score is Weight)