CrossFit – Fri, Mar 15

Announcements

FRIDAY NIGHT LIGHTS HEATS OPEN!!!

CrossFit Templum – CrossFit

Warm-up

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.

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
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

Specific Warm-up

Bar Mu and Thruster Build-up:

Then tester rd:

1 set:

5 thrusters

3-5 chest-to-bar pull-ups

1 set:

5 thrusters

1-3 bar muscle-ups