CrossFit Open WOD 21.3 and 21.4 are…
RX’d 21.3:
15 Front Squats (95/65)
30 Toes-To-Bars
15 Thrusters (95/65)
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
Loading: 95 lbs. for men, 65 lbs for women.
Time cap: 15 min (including mandatory rests)
*Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.*
21.4 is…
Complete the following unbroken complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 min.
Scaled: 65/45lb bar, knee raises, pull-ups, and chest to bar
Foundations: unweighted PVC/broomstick, sit-ups, DB row, and push-ups