Friday (2021MAR26)- WOD

Focus: 

Skill or weight lifting prep for workout

15 mins

will be updated after open announcement

 

WOD: 

CrossFit Open Workout 21.3 & 21.4

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 

Barbell Weight: 95/65#

15min Time Cap

immediately into

21.4

7mins to Find Max Load

1 deadlift
1 clean
1 hang clean
1 jerk

 

 

Skill

3x3 

Slow GHD Back extensions