240318
Good evening Primal Freedom….
I hope everyone had a great weekend!
I want to congratulate our own Brian Cavender for his outstanding performance in a Strongman competition this weekend in Charlotte, NC. Brian placed 7th out of a field of 13 in his first ever Strongman comp. In the first event of the day, Brian pulled a 560lb axle bar “wagon wheel” deadlift giving him a 35lb PR and placing him in a strong 2nd place to begin the day.
240318
Warmup
- 10 Empty Barbell Thrusters
- 5 Pull-ups/Ring Rows
- 50 Single Unders
MetCon
CrossFit Open Workout 24.3*
*Given the movements and weights programmed in this particular workout, I have taken the liberty to do a “scaled” version that will serve as our RX workout plus a scaled version of that.
For Time
5 Rounds of:
- 10 Thrusters (75/55 lb)
- 10 Pull-Ups
1 minute Rest, then:
5 Rounds of:
- 7 Thrusters (95/75 lb)
- 7 Chest to Bar Pull-ups
Scaled
For Time
5 Rounds of:
- 8 Thrusters (55/35 lb)**
- 8 Ring Rows
1 minute Rest, then:
5 Rounds of:
- 5 Thrusters (75/55 lb)
- 5 Jumping Pull-ups
**Please do not drop empty barbells onto floor.
There will be a time cap on the workout of 16 Minutes. If you do not finish within cap, rounds plus reps will be scored. See you tomorrow! DOWORK!
Mobility
- 10 PVC Passthroughs with pause (:06 in back position)
- Pride Squats on Rig (accumulate 1:30)