Dynamic Warm Up- Mobility Prepare for:

A. Metcon

B. WOD

Crossfit Open 21.3
For total time:

• 15 front squats
• 30 toes-to-bars
• 15 thrusters

Rest 1 min.

•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters

Rest 1 min.

• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.

Time cap: 15 min

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Crossfit Open 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.

Time cap: 7 min.

 

 

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