CompTrain Athletes Take On Open Workout 21.3 and 21.4
Katrin Davidsdottir, Amanda Barnhart, Samuel Kwant, and Emma Gardner take on CrossFit Open workout 21.3 and 21.4:
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
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.
Katrin Instagram: @katrintanja
Amanda Instagram: @amandajbarnhart
Samuel Instagram: @samuelkwant
Emma Instagram: @_emmagardner_cf
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