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Tips and Tricks for CrossFit Open Workout 21.3 & 21.4 from Rich Froning

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

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