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CrossFit WOD, March 15, 2024

Workout of the Day: Friday, 15-March-2024

Announcement

Yoga w/Jenny will be held on March 16th and 30th this month at 9:30 am, please reserve a spot, thanks!

Warm-up

In any order

500m Ski

1000m C2Bike

500m Row

then

2x

Bear Crawl down

Walking Lunges back

then

4x

10 scap Ring Rows/Pull-ups

10 Push Press/Shoulder Press w/pause at top

:30 Hollow Hold

20 Hip Bridges/GHD Hip Ext

5 Tempo Front Squat w/pause

Primer

3x

5 Empty bar Thrusters

5 Jumping Pull-ups

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

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

Mobility

Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose