Monday 3-18-24

Last CrossFit Open!!! 24.3 Nikki will be available 9am, 11:30 and 3pm for judging! 

Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Mobility:
 Banded OH Fixer (45 sec each side)
Front Rack Fixer (45 sec)
Pigeon (40 sec each side)

Strength: (before or after WOD)
OH Squats 
8-8-5-5-5

WOD:

All for time: (Time Cap 15 min)

5 rounds of:     
    10 thrusters (95/65#)
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters (135/95#)
    7 bar muscle-ups 

**If you can't do chest to bar, sub normal pull ups. 

**if you did the workout already see below 

AMRAP in 15 Min of:
10 Back Squats (95/65) from ground
15 KB Swings (53/35#)