CrossFit – Fri, Mar 15

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

: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.

Open 24.3 (Time)

– RX –

For time, using a running clock:

5 rounds of:

10 thrusters (65/95 lb)

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (95/135 lb)

7 bar muscle-ups

*Time cap: 15:00

– INTERMEDIATE –

For time, using a running clock:

5 rounds of:

10 thrusters (45/65 lb)

10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters (65/95 lb)

7 chin-over-bar pull-ups

*Time cap: 15:00

– BEGINNER –

For time, using a running clock:

5 rounds of:

10 thrusters with a stick

10 bent-over rows (35/45 lb)

Rest 1 minute, then:

5 rounds of:

7 thrusters (35/45 lb)

7 push-ups

*Time cap: 15:00

*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (Time)

For time, using a running clock:

5 rounds of:

10 single-DB thrusters (35/50 lb)

10 double-DB power cleans

Rest 1 minute, then:

5 rounds of:

7 double-DB thrusters (35/50 lb)

7 double-DB devils presses

*Time cap: 15:00