Friday – 3/26

The Port – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:
5 inchworms
10t spiderman lunges
10e banded pass-throughs, pull-apart, straight arm raises, high pulls, presses.
+ 3 Rounds, adding weight and evolving each round:
5 deadlifts
5 hang cleans
5 elbow punches
5 thrusters
10 kip swings – 10 toes to bar – kipping pull-ups

Workout

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
5 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here


Jonathan

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