Metcon:
CrossFit OPEN 21.3 + 21.4:
21.3:
For time (15min timecap):
15 Front squats (#43/30)
30 Toes-to-bars
15 Thrusters (#43/30)
Then, rest 1 minute before continuing with:
15 Front squats (#43/30)
30 Chest-to-bar pull-ups
15 Thrusters (#43/30)
Then, rest 1 minute before continuing with:
15 Front squats (#43/30)
30 Bar muscle-ups
15 Thrusters (#43/30)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
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