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FRIDAY 20210326

Class Timeline

[Min 0:00-5:00] General Class Warm-up
[Min 5:00-10:00] Heat 1 Specific Warm-up
[Min 10:00–32:00] Heat 1 Workout
[Min 32:00-37:00] Transition / Heat 2 Specific Warm-up
[Min 37:00-59:00] Heat 2 Workout


Warm-up

[General Warm-up]
:90 on Bike or Rower
10 Air Squats
10 Waiter Bows
10 Floor Facing Snow Angels
10 Bird Dogs
10 Dead Bugs
10 Spiderman Lunge w/Reach

[Specific Warm-up]
3 Rounds (first two with empty bar–last round with workout weight):
3 Front Squats
3 Kipping Knee Raises or T2B
3 Kipping Pull-ups or C2B
3 Thrusters


Open 21.3 (Scaled)

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.


Time cap: 15 min.
♀ 45 lb. ♂ 65 lb.

Time cap: 15 min

Scoring: note time in comments.

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2021/3

Scoring: Reps


Open 21.3

For total time:

• 15 front squats
• 30 toes-to-bars
• 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

♀ 65 lb. ♂ 95 lb.

Time cap: 15 min

Scoring: note time in comments.

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2021/3

Scoring: Reps


Open 21.4

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.

For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2021/4

Scoring: Load


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