CrossFit Golden: Friday 12.3.21

2
Dec

CrossFit Golden: Friday 12.3.21

Metcon – CrossFit Games Open 21.3

For total time:

15 front squats (95/65 lbs)
30 toes-to-bars
15 thrusters (95/65 lbs)
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

Time cap: 15 min

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

Weightlifting

Crossfit Games Open 21.4 RX

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 min

OR

Take Remainder of class to perform:

Deadlift (5 Reps)

*Build to a heavy Touch and Go 5 rep Deadlift