Strength

Front Squat 3-3-3-1-1-1 (Ascending)

MetCon

6 Rounds For Time of:

10 Deadlifts (155/225#)

10 HSPU

Lift

EMOTM 12 Minutes of:

Even: Tall Squat Snatch (5)

Odd: 30s HSW/HS Hold Practice

MetCon

5 Minute AMRAP of:

60/70 Calorie Row

MAX Situps

-1 Minute Rest-

5 Minute AMRAP of:

50/60 Calorie Ski Erg

MAX Situps

-1 Minute Rest-

5 Minute AMRAP of:

40/50 Calorie AB

MAX Situps

*Score = Situps*

Strength

Bench Press

3-3-3-1-1-1 (Ascending)

*Perform 8 Ring Pushups AFTER Each Set*

MetCon

CrossFit Games Open 21.3 & 21.4 (Click To View)

CFG Open 21.3

For Time:

15 Front Squats (65/95#)

30 T2B

15 Thrusters (65/95#)

-Rest 1 Minute-

15 Front Squats (65/95#)

30 CTB Pullups

15 Thrusters (65/95#)

-Rest 1 Minute-

15 Front Squats (65/95#)

30 BMU

15 Thrusters (65/95#)

[15 Minute Time Cap]

►Workout 21.4 Starts Immediately Upon Completing Or Reaching The Time Cap For 21.3

CFG Open 21.4

For Max Load:

Deadlift

Clean

Hang Clean

Jerk

[7 Minute Time Cap]

Strength

i) Deadlift 3-3-3-1-1-1 (Ascending)

ii) Good Mornings 5-5-5 (Ascending)

iii) Seated Box Hops 5-5-5 (Ascending Height)

MetCon

For Time:

5000m Row

50 Weighted Box Overs (W: 2×35#/20″ M: 2×50#/24″)