CrossFit Games Open 21.3
For time:
15 Front Squats (95#/65#)
30 Toes-to-bars
15 Thrusters (95#/65#)
Rest 1 min
15 Front Squats (95#/65#)
30 Chest-to-bar Pull-ups
15 Thrusters (95#/65#)
Rest 1 min
15 Front Squats (95#/65#)
30 Bar Muscle-ups
15 Thrusters (95#/65#)
Time cap: 15 mins
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
– Tiebreak time at the end of each set of 15 Thrusters
– Must be no closer than 8 ft. from your Barbell to pull-up bar
CrossFit Games Open 21.4
Deadlift + Clean + Hang Clean + Jerk
Immediately following the 15 min cap of 21.3, build to the heaviest load of this unbroken complex.
Time cap: 7 mins
– Only one barbell may be used for both 21.3 and 21.4. – Athlete MUST change the load on their own bar (NO assistance)
– Minimum weight increment 1 pound
– Must use collars to count
– Power or Squat, Push or Split allowed
– Any successful attempt where the bar leaves the ground before the 7-minute time cap will count.
CrossFit Games Open 21.3 – Scaled
For time:
15 Front Squats (65#/45#)
30 Hanging Knee Raises
15 Thrusters (65#/45#)
Rest 1 min
15 Front Squats
30 Pull-ups
15 Thrusters
Rest 1 min
15 Front Squats
30 Chest-to-bar Pull-ups
15 Thrusters
Time cap: 15 mins
Photo by @robcwilson @snoridgecrossfit
CrossFit Open 21.3 and 21.4 Workout Descriptions and Strategies