Crossfit Open Workout 21.3 & 21.4
Movements Rx Movements Masters/Scaled
15 front squats (95/65) 15 front squats (65/45)
30 toes-to-bars 30 toes-to-bars
15 thrusters (95/65) 15 thrusters (65/45)
-Rest 1 minute- -Rest 1 minute-
15 front squats (95/65) 15 front squats (65/45)
30 C2B pull-ups 30 chin-over-bar pull-ups
15 thrusters (95/65) 15 thrusters (65/45)
-Rest 1 minute- -Rest 1 minute-
15 front squats (95/65) 15 front squats (65/45)
30 bar muscle-ups 30 C2B pull-ups
15 thrusters (95/65) 15 thrusters (65/45)
Time cap: 15 min. Time cap: 15 min.
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
(21.4) 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. This is a complex, so once started, all movements must be completed without letting go of the bar.
Time cap: 7 min.