Crossfit games open 21.3
RX
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.
Men: 95 lb. for the front squats and thrusters
Women: 65 lb. for the front squats and thrusters
Time cap: 15 min.
Scaled
For total time:
15 front squats
30 hanging knee-raises
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.
Men: 65 lb. for the front squats and thrusters
Women: 45 lb. for the front squats and thrusters
Time cap: 15min.
Accessories
3 rounds for quality
10 Cuban press
10+10 Goblet Cossack squat
10 weighted sit ups
20 Hollow rocks
