CrossFit Open workout 21.3 and 21.4 Foundations
Foundations 21.3
For total time:
- 15 air squats
- 30 sit-ups
- 15 thrusters with stick
Rest 1 min.
- 15 air squats
- 30 dumbbell rows, 10 lb. (15 left, 15 right)
- 15 thrusters with stick
Rest 1 min.
- 15 air squats
- 30 push-ups
- 15 thrusters with stick
21.4 begins immediately upon completing or reaching the time cap for 21.3.
Foundations 21.4
Complete the complex for load and technique:
- 1 deadlift
- 1 clean
- 1 hang clean
- 1 push press
Time cap: 7 min.
21.3 and 21.4 Foundations workout tips:
The CrossFit Open and Nutrition: How, When and What to Eat
Image Sources
- rich-froning-open-workout-tips: Courtesy of CrossFit Inc.