CrossFit Open 21.3/21.4 (Friday Night Lights – 4:30-7:00 in Salem)**
Wear your Super Hero Outfit
• You must wear face-covering when not able to maintain 14 feet of distance & and sanitize hands upon entry.
• Please refer to ZenPlanner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
10 leg swings/leg
3 alt steps to Spiderman grind/leg
5 grinding air squats
BB front rack str
5 BB front squats
5 BB thrusters
10 hanging shrugs
5 mini-kips
See full description and standards here: https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf
Partner WOD
21.3 & 21.4: For reps/time: (22 min total)
15 Front squats
30 Toes-to-bars (Sc: Hanging knee-raises) (Sc 55+: Sit-ups)
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front squats
30 Chest-to-bar pull-ups (55+ COB) (Sc: Jumping PU)
15 Thrusters
Then, rest 1 minute before continuing with:
15 Front squats
30 Bar muscle-ups (55+ Chest to bar PU) (Sc: C2B PU) (Sc 55+: COB PU)
15 Thrusters
*BB weight: (95/65) (55+ 65/45) (Sc: 65/45) (Sc 55+ 45/35)
*P1 Judges / P2 Competes then Switch (If not in the Open, you can go solo if desired)
Directly into 21.4
7 min to establish max weight of the complex:
Deadlift
Clean
Hang Clean
Jerk
