3/26/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

8 Min erg

Sprint 10 seconds at top of each minute

3 rounds of:

10 bar taps

4 front squats (empty bar)

4 thrusters

Build to a moderate 21.4 complex w/ partner

B: Metcon (Time)

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.

95 lb. for the front squats and thrusters

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.

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