Warm-up: Coach’s Choice
Strength/Skill: Review movements for 21.3 and 21.4!
WOD: 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
15 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 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereCrossfit Games Open 21.3 Masters RX (Ages 55+) (Time)For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 minTo learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click hereCrossfit Games Open 21.3 Teens RX (Ages 14-15) (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
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 minTo learn more about Crossfit Games Open 21.3 Teens RX (Ages 14-15) click hereCrossfit 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 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click hereCrossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (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 minTo learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click hereCrossfit Games Open 21.4 Teens RX & Scaled (Ages 14-15) (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 minTo learn more about Crossfit Games Open 21.4 Teens RX & Scaled (Ages 14-15) click hereCool DownCheer the next heat on!