CrossFit Games Open Workouts
21.3 and 21.4
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.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete for following complex for max load:
21.4
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
At Home Version
CrossFit Games Workouts 21.3 and 21.4
For total time:
30 air squats
30 V-ups
30 single DB thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 single DB thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 hand release push-ups
30 single DB thrusters
Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.
Perform the dips between two chairs.
Time cap: 15 min.
21.4
5-min. AMRAP
20 alternating single-leg squats (to a chair)
20 plank shoulder taps
Time begins exactly 2 min. after 21.3.
https://us02web.zoom.us/j/87830137776?pwd=ZGxKeG0wRGt4T2liS2QzdUVSOGY4UT09
