Crescent City Crossfit – Functional Fitness
Warm up
Metcon
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
CrossFit Games Open Workout 24.3 Foundations (All Ages) (Time)
All for time:
5 rounds of:
10 thrusters with a stick, weight 1
10 bent-over rows, weight 2
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 push-ups
Time cap: 15 minutes
F: stick (weight 1), 35 lb (weight 2)*
M: stick (weight 1), 45 lb (weight 2)*
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
To learn more about CrossFit Games Open Workout 24.3 Foundations (All Ages) click here
Accessory
Metcon (No Measure)
TABATA 20 On 10 Off:
Sit-Ups
Machine Calories
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Complete 4 Minutes of Sit-Ups Then Move Onto Machine Calories
