Friday 3/7/2025

Warm Up

Two rounds of:
100 Meter Run @ easy pace
15 Second Dead Hang
200 Meter Run @ easy pace
10 Kipping Swings on Bar
300 Meter Run @ easy pace
5 Bad Cheerleader Jumps
youtu.be/AlnaU8vh1UA

Spend 3-5 minutes opening up your shoulders with the banded scarecrow
youtu.be/JxPiBVJSqK4
If the banded scarecrow is something you are not feeling, then go for a couple rounds of cat, cow , thread the needle, and downward dog to really focus on opening up the shoulder and thoracic.

For time:
• 21 pull-ups
• 42 double-unders
• 21 thrusters (weight 1)
• 18 chest-to-bar pull-ups
• 36 double-unders
• 18 thrusters (weight 2)
• 15 bar muscle-ups
• 30 double-unders
• 15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For more information visit: games.crossfit.com/workouts/open/2025/2