FRI 3/15/24 CrossFit Open 24.3

Warm Up - :30 jumping jacks - 10 air squats - 10 shoulder presses (empty barbell) - :30 up-downs - 10 bent-over rows (empty barbell) - 10 front squats - :30 burpees - 5 barbell complexes – 1 complex = 1 power clean + 2 thrusters – Muscle up:  6 kip swings – 3 kip swings + 3 big kips – 3 kipping pull ups – 3 chest to bar pull ups – 1:00 bar muscle up practice – Mini round:  5 thrusters - 3 chest-to-bar pull-ups - 5 thrusters - 3 bar muscle-ups –

WOD 24.3
5 rounds of:
10 thrusters L3-95/65# L2-65/45# L1-35/15#
10 chest-to-bar pull-ups L2-10 jumping C2B pull ups L1-10 bent over rows 45/35#

Rest 1 minute, then:

5 rounds of:
7 thrusters L3-135/95# L2-95/65# L1-45/35#
7 bar muscle-ups L2-7 pull ups L1-pushups

*Time cap: 15:00

For Time (using a running clock)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg