10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 3 x 8 Reps - E3Ms @ Moderate Load
(optional before or after Conditioning)
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2021 CrossFit Open Workout 21.3
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
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Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95/65 lb. for the front squats and thrusters
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.