Back Squat 4x3
+
1 Max set @80% of 3RM

For time:
*
00:00
Cash in: 200m run
then 15-12-9
pull up
wallball
*
10:00
Cash in: 200m run
then 15-12-9
pull up
box jump over
*
20:00
Cash in: 200m run
then 15-12-9
wallball
box jump over
*
(Targets under 5min, Time caps 8min)

Mobility 35 minutes.

3 kierrosta

8+8 pystypunnerrus käsipainolla toispolviseisonnassa, tempo 2111
8-10 etunojapunnerrus, tempo 2011
8-10 hauiskääntö tangolla, tempo 3001
30 tauko liikkeiden välissä

Back Squats
5x50%
3x60%
2x70%
1x75%
ME 80%

3 Rounds of
20/15 Cal.
15 Toes-to-bar
15 Wall Balls
20 DB Snatches 22,5/15kg

20 Min AMRAP;
400m Run
3 rounds of;
5 Pull Ups
10 Push Ups
15 Air Squats

Run then 3 rounds of Cindy

Post total rounds and reps

1) 9min, c2bike
2) 9min, echo
3) 9min, ski

(3rounds: 2minutes easy&1fast, rest 2min between machines)

Deadlift
4x5

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.

42,5/30kg

Time cap: 15 min.

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.

https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf