CrossFit Montgomery – CF
GENERAL WARMUP
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
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 24.3 Rx (Ages 55+) (Time)
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
To learn more about CrossFit Games Open 24.3 Rx (Ages 55+) click here