9/04/21
AMRAP 15′ of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
AMRAP 15′ of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (24/16)
Inicio / AMRAP
AMRAP 15′ of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
AMRAP 15′ of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (24/16)
For time:
800 m Run
25 Front Squats (80/52)
25 Burpee Box Jump-Overs (60/50)
For time:
15 Power Cleans (70/47,5)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
AMRAP 12′ of:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups
“DT”
Five rounds for time of:
12 Deadlifts (70/47,5)*
9 Hang Power Cleans*
6 Shoulder to Overhead *
For time:
800 Meter Run
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (43/29)
Pull-Ups
immediately followed by…
800 Meter Run
For time:
800 m Run
25 Ground to Overhead (61/43)
AMRAP 10′ of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
“CrossFit Games Open Workout 21.3”
For total time:
15 Front Squats (95/65 lbs)
30 Toes-to-Bars
15 Thrusters
Rest 60 seconds, and then…
15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters
Rest 60 seconds, and then…
15 Front Squats
30 Bar Muscle-Ups
15 Thrusters
Time cap: 15 minutes
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
B.
“CrossFit Games Open Workout 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
AMRAP 40′ of:
800 Meter Run
100 Double Unders
20 Cossack Squats
10 Pull-Ups