CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row into…

3 Rounds:

5 BB Kang Squats

10 Elbow Punches

5 Scap Pull-ups

5 Hollow Rocks

Extended Warm-up

Warm-up (No Measure)

EMOMx12 Minutes

Min 1: 5 Reps Gymnastics Movement*

Min 2: 2 Clean & Jerk**

*Progress each round starting w/ kip swing.

**Build to 70/75% of 1 RM. Singles.

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

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

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

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

WORKOUT OF THE DAY