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

https://games.crossfit.com/workouts/open/2024/3?scaled=0

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

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

10 Minute easy Bike

Directly into……

3 Rounds not for time:

50m Single arm DB Overhead Walk per arm 50/35

15/12 Calorie Row

:30 Banded Lat Stretch off the rig per arm

10/8 Cal Ski Erg

1 minute hamstring stretch

Every 2 Minutes x 6

5 Pull-ups

3 C2B

1 BMU

AMRAP 4:

21/16 Calorie Row

16 Alt Dumbbell Snatches (50/35)

16 HSPU

Rest 1 Minute

AMRAP 4:

18/14 Calorie Row

14 Alt Dumbbell Snatches (50/35)

14 HSPU

Rest 1 Minute

AMRAP 4:

15/12 Calorie Row

12 Alt Dumbbell Snatches (50/35)

12 HSPU

Score: Total Rounds + Reps

4 Rounds

5 Power Cleans

8 Push Press

Rest 2 minutes Between Rounds

-add weight or same weight across

-score is total weight

-the cleans do not need to be TNG

-the push press is unbroken

4 Rounds

20 Shuttle Runs 1 rep = 25ft down & back

15 T2B

10 Deadlifts 275/195

RX 225/155

PARTNER WOD

AMRAP X 20

10 sumo deadlift high pulls (55/75 lb)
10 wall-balls (14/20 lb)
– Each partner completes a full round before switching. One partner works at a time.

Partner WOD

5 Rounds For Time:

20 Burpee Box Jumps

20 KBS 24/14kg

20 Double KB Box Step overs 24/16kg

10 Power Snatches 115/85

As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders

F: 125lb
M: 185lb

*Each row counts as 30 reps (10m = 1 rep)

https://games.crossfit.com/workouts/open/2024/2?division=1

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders

F: 95lb
M: 135lb

https://games.crossfit.com/workouts/open/2024/2?scaled=1&division=1

AMRAP X 8
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back (25 FT=4 MAT LENGTHS)

10 minutes any machine

then stretch

10 Rounds For Total Load

1 Clean and Jerk

Start around 75% and add weight as you feel comfortable.

The Clean will be a Squat Clean into a Split Jerk for RX.

Partner WOD

5 Rounds For Time:

24/18 Calorie Row

20 T2B

24/18 Calorie Bike

20 C2B

Split reps and calories

3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 alternating single-leg squats (8 per leg)