Friday, 26 March 2021

Metcon

"Open 21.3"

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

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

65 lb. for the front squats and thrusters

Time cap: 15 min.

"Open 21.4"

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.

Alternative WOD

"Hand Warmer"

AMRAP 20:

2 Rope Climbs

20 Kettlebell Swings (53/35)

40 AbMat Sit-ups