Search
  • Ray

3/26/2021

"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

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

95 lb. for the front squats and thrusters

Time cap: 15 min.


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.


21.3

21.4

19 views0 comments

Recent Posts

See All

4/13/2021

"Single Tasking" AMRAP 18: 10 Lateral Burpees Over Dumbbell 10 Dumbbell Box Step-Ups (24/20) 10-20-30-40-50... Single Dumbbell Hang Clean and Jerks (50/35) ....Continue to add 10 reps to the dumbbell

4/12/2021

"ACID REFLUX" 5 Rounds For Time: 15 Chest to Bar Pull-ups 12/9 Calorie Assault Bike 9 Thrusters (115/85#) The Chest to Bar Pull-up The Thruster

4/10/2021

Open Gym 8 - 10 AM

rokfit-logo-white.png
white-300x150.png
  • Instagram
  • Facebook

©2020 by CrossFit Parts Unknown. Proudly created with Wix.com