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CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 round

5/5 worlds greatest

5 bootstrappers

5/5 SL Glute Bridge

5 push up down dog

5 scap pull ups

5 kip swings

Into

1 round w/ empty BB

5 good morning

5/5 elbow punch

5 push press

5 front squat

5 thruster

Into..

Review complex

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

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.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Scaled

Less weight

HKR

Banded PU

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here