Happy Monday!
Last CrossFit Open workout today!
21.3 and 21.4
Last few days to run those miles! Who’s going to hit 50??
Warm Up:
Run 800m
2 Rounds
15 Air Squats
15 Sit Ups
10 Burpees
Strength:
Warm Up Bar Complex for workout
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Jerk
WOD:
21.3
15 Min Cap
15 Front Squats (95/65#)
30 Toes To Bar
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
Then…21.4
Bar Complex
7 min to establish Max
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Jerk
