CrossFit Workout: Sunday, March 09, 2025
This for-time workout emphasizes speed, power, and endurance.
Thrusters, a combination of a front squat and push press, engage the entire body with a focus on legs, shoulders, and core.
Pull-ups develop upper-body pulling strength, engaging the lats, biceps, and core.
Kettlebell swings build explosive hip power, targeting the posterior chain and improving grip strength.
The for-time format challenges athletes to move quickly while maintaining proper form, promoting mental toughness and efficiency under fatigue.
The workout can be scaled for athletes of all levels by adjusting weights, movements, and equipment.
Workout Modifications for Beginner Athletes
For Time:
Complete the following as quickly as possible:
- 21 thrusters (65 lb)
- 15 pull-ups
- 9 Russian kettlebell swings (35 lb)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.