Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
1 MIN ROW
10 ALTERNATING KB HANG SNATCH
5/5 SINGLE ARM KB OH SQUAT
10 HOLLOW ROCKS
Weightlifting
Metcon (Time)
2 ROUNDS
6 SNATCH 185/135 (60%)
20 PISTOLS
RIGHT INTO
2 ROUNDS
4 SNATCH 185/135 (70%)
16 PISTOLS
RIGHT INTO
2 SNATCH 225/155 (80%)
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
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