Heats Schedule 21.3

(click link above)

CrossFit OPEN 21.3 Practice or Compete
For total time:
15 front squats
30 toes-to-bars
15 thrusters
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Rest 1 min.
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15 front squats
30 chest-to-bar pull-ups
15 thrusters
+
Rest 1 min.
+
15 front squats
30 bar muscle-ups
15 thrusters
TIME CAP = 15min
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*21.4 begins immediately upon completing or reaching the time cap for 21.3.
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CrossFit OPEN 21.4 Practice or Compete

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
**Time cap: 7 min.

Rx’d
(Ages 16-54)
– 95 lb. / 65 lb.

(Masters 55+)
– 65 lb. / 45 lb.
*Perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled
(Ages 16-54)
65 lb. / 45lb.
*Perform hanging knee-raises, then chin-over- bar pull-ups, then chest-to-bar pull-ups

(Scaled Masters 55+)
45 lb. / 35 lb.
*perform anchored sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
*Bar 6” above head for jumping