Move with intent through the warm up!
2min Row
into
10 Scalp pull ups
10 kipping swings
5 strict pull ups
5 empty barbell thrusters
5 pull ups
5 empty barbell thrusters
5 CTB
5 Thrusters weight 1
5 CTB
5 thrusters weight 1
3 BMU
5 thrusters weight 2
3 BMU
5 thrusters weight 2
All for time:
5 rounds of:
10 thrusters, weight 1
10 chin-over-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chest-to-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
https://games.crossfit.com/workouts/open/2024/3?division=36
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