Warm-Up || Performance & Fitness
500 Meter Row @ easy pace

Followed by …

One set of:
Banded Monster Walks x 30 seconds forward / backward / lateral
Banded Squats x 10 slow & controlled reps

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Squats

CrossFit Open 24.3
For time:
5 Rounds of:
10 Thrusters, (95/65 lbs)
10 Chest-to-Bar Pull-Ups

Rest 1 minute, then:

5 Rounds of:
7 Thrusters (135/95 lbs)
7 Bar Muscle-Ups

Time cap: 15 minutes

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Barefoot Squatter
Barefoot Squatter
March 16, 2024 7:09 am

124 reps – 6:39 part 1, 1 round + 3 bmu from part 2… if i did again i’d rest for more than 1:00 before 2… wasted prob 1:30 failing bmu’s at start of part 2 – get at it team

Char
Char
March 15, 2024 7:34 pm

6+13
Tb 6:18

Char
Char
March 19, 2024 8:49 am
Reply to  Char

6+20
Math wasn’t happening for me

Aaron Danielson
Aaron Danielson
March 15, 2024 2:00 pm

24.3 rx at 40 y/o
Part 1: 10:19
Part 2 cap +6BMU
63 reps
This felt good. HR staid between 168-172 any faster and I wound’t have gotten the BMUs at all.

Aaron Danielson
Aaron Danielson
March 15, 2024 2:20 pm

math not a strong suit.
113 reps

Luke Tipton
Luke Tipton
March 15, 2024 1:34 pm

A. Five rounds for time of:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar
6:40
Rest 5 minutes, then…
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (24 kg kbs)
100-Meter Farmer’s Carry (2×24 kg kbs)
6+1

B. EMOM for 5 minutes:
Even Minutes: 10 GHD
Odd Minutes: 10 Pistols

Pablo
Pablo
March 15, 2024 7:32 am

# 5 + 2 rounds

Last edited 9 months ago by Pablo Doval
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