Open Workout 24.3 All

Fitness / WOD

5 rounds for time. Score: your time.

Division

Run monostructural

5 rounds of

10 Thruster 135 lbweightlifting

10 Chest-to-bar pull-up 135 lbgymnastics

Rest 1 min

then

5 rounds of

7 Thruster 135 lbweightlifting

7 Bar muscle-up 135 lbgymnastics

Works: lats, shoulders, calves, hamstrings, quadriceps · also triceps, abdominals, biceps, middle back, forearms, glutes

Time0:00 cap 15:00Tap start. The clock begins after a three-second count.

Done0 / 30

Round1 of 5

Scores stay on this device. Nothing is sent anywhere.

Multi-part workout ("then"): the clock runs it as one block; the parts are listed in order.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.