CrossFit Games Open 21.3 – Rx’d
For time:
15 Front Squats, 95/65 lbs
30 Toes-to-bars
15 Thrusters, 95/65 lbs
— Rest 1 min —
15 Front Squats, 95/65 lbs
30 Chest-to-bar Pull-ups
15 Thrusters, 95/65 lbs
— Rest 1 min —
15 Front Squats, 95/65 lbs
30 Bar Muscle-ups
15 Thrusters, 95/65 lbs
Time cap: 15 mins

CrossFit Games Open 21.3 – Scaled
For time:
15 Front Squats, 65/45 lbs
30 Hanging Knee Raises
15 Thrusters, 65/45 lbs
— Rest 1 min —
15 Front Squats, 65/45 lbs
30 Pull-ups
15 Thrusters, 65/45 lbs
— Rest 1 min —
15 Front Squats, 65/45 lbs
30 Chest-to-bar Pull-ups
15 Thrusters, 65/45 lbs
Time cap: 15 mins

We have an open workout on deck for today! The squatting and complex pulling movements will compound and get quite challenging. This is a for-time workout with a 15 min time cap. The loading in the workout is intended to be light and you should be able to break the front squat and thruster within 1-3 sets. The pulling movements get more complex as you move through the workout. Between each portion of this workout, you will rest 1-minute. This minute will go by very fast but you should focus on relaxing your breathing. Because it’s not much rest we would encourage you to work at a pace you can sustain. Modify loading and volume as needed.

Post Work
1x:
400 Meter Easy Walk or 3-5min Easy Bike/Row
10-15ea Lying Thoracic Rotation w/ a :01 sec pause each way
15 Cat Cow (slow)