📰 Gym Briefing
-April Yoga Dates: 4/3 and 4/17 from 10:15-11:15am–
-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
Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
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.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)
For total time:

15 front squats
30 toes-to-bars
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.

F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters

Time cap: 15 min

To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here
Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)
For total time:

15 front squats
30 sit-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 jumping pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters

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

F: 35 lb. for the front squats and thrusters
M: 45 lb. for the front squats and thrusters

Time cap: 15 min

To learn more about Crossfit Games Open 21.3 Masters Scaled (Ages 55+) click here
Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
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

To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Or..
RENT (Time)
3 Rounds For Time [30 Minute Cap]:
400 Meter Run
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar