WOD: Saturday, March 27th, 2021 (Burpee Day 55)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Front Squats + 3 Thrusters 
  • 3 Toes 2 Bar + 3 Chest 2 Bar 

*Once you complete all 3 rounds:

  • Attempt a couple of the complex movements or the entire complex itself

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Workout: CrossFit Open “21.3 and 21.4”

For Time (15:00 Time Cap)

  • 15 Front Squats (95/65)
  • 30 Toes 2 Bar
  • 15 Thrusters (95/65)

-Rest 1 Minute-

  • 15 Front Squats (95/65)
  • 30 Chest 2 Bar Pull Ups 
  • 15 Thrusters (95/65)

-Rest 1 Minute-

  • 15 Front Squats (95/65)
  • 30 Bar Muscle Ups 
  • 15 Thrusters (95/65) 

At the completion of the workout OR at the 15:00 mark:

7 Minute Cap 

  • Establish a heavy complex* 

COMPLEX:

  • 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk 

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Scaled Option: CrossFit Open “21.3 and 21.4”

For Time (15:00 Time Cap)

  • 15 Front Squats (65/45)
  • 30 Hanging Knee Raises
  • 15 Thrusters (65/45)

-Rest 1 Minute-

  • 15 Front Squats (65/45)
  • 30 Chin over bar Pull Ups 
  • 15 Thrusters (65/45)

-Rest 1 Minute-

  • 15 Front Squats (65/45)
  • 30 Chest 2 Bar Pull Ups 
  • 15 Thrusters (65/45) 

At the completion of the workout OR at the 15:00 mark:

7 Minute Cap 

  • Establish a heavy complex* 

COMPLEX:

  • 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk 

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • 15 Long Sit Ups