3.26.21 Workout of the Day

530 AM crew

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

The Open
This year’s 2021 CrossFit Open Final Week test is today.

Friday 415 Open Gym
Today, we will offer a 415-515 PM Open Gym.

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell Open 21.3 & 21.4
21.3 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.

Time cap: 15 min.

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.

Interval
Conditioning: 30 min team of 2 leapfrog AMRAP
15 med ball abmat sit-ups
100 m sprint
15 double KB DL (53/35’s)

Midline: 3 sets for quality
15 glute bridges
30 mountain climbers
1 minute plank