CrossFit Believe – CrossFit
CFB: Metcon (AMRAP – Rounds and Reps)
Retest 21.3/4
Or
22 Min AMRAP: (Rx+)
Run 400m
21-15-9
KB Swings (53/35)
Overhead KB Stationary Lunges
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22 Min AMRAP: (Rx)
Run 400m
21-15-9
KB Swings (53/35)
Goblet KB Stationary Lunges
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22 Min AMRAP: (Scaled)
Run 400m
21-15-9
KB Swings (Any Weight)
Overhead/Goblet KB Stationary Lunges
213Rx: 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
213SC: 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
21.4: 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
