WOD
Warm-up
3 Sets
10 Calorie Bike
10 KB RDL (18-44#)
40′ Single Arm KB OH Carry (switch arms at 20′)
10 KB Goblet Squat
Strength
1 + 1/4 Back Squat:
Warm-up, then 3/3/2/2
Rest 2-3 Minutes between sets.
Conditioning
CrossFit Games Open 21.3 RX (For Time) – 15 Minute Cap:
15 Front Squat (95/65)
30 T2B
15 Thrusters
Rest 1 Minute before continuing with:
15 Front Squats
15 C2B
15 Thrusters
Rest 1 Minute before continuing with:
15 Front Squats
30 Bar Muscle-ups
15 Thrusters
CrossFit Games Open 21.3 Scaled (For Time) – 15 Minute Cap:
15 Front Squat (65/45)
30 Hanging Knee Raises
15 Thrusters
Rest 1 Minute before continuing with:
15 Front Squats
15 Pull-ups
15 Thrusters
Rest 1 Minute before continuing with:
15 Front Squats
30 C2B
15 Thrusters