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Conditioning:
Option 1:
As many rounds and reps as possible in 20 minutes of:
2 rounds of:
15 Back-extensions
15 Double dumbbell clusters (35/25)
200m Run
2 rounds of:
15 “Perfect” push-ups
15 Anchored sit-ups
400m Run
For score
Option 2:
2021 CrossFit Games WOD 21.3 and 21.4
15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)
For time
(15:00 time cap)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
2021 CrossFit Games WOD 21.4
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
(7:00 time cap)
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