Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
2:00 Machine
0:30 Dowel/PVC Front Rack Stretch per side
10 Sampson Stretch [Reach overhead hard]
10 Squat to Stand
5 Scap Pull Ups + 5 Beat Swings
5 Thrusters w/Pause Overhead [building]
[Move with Intent – Get WARM]
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
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
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here