Friday, March 26, 2021

Open WOD 21.3 and 21.4!

Last one for the year!

Here are some details for this year’s Open
The Open workouts will be done on Friday during all of the normal classes with a makeup session on Sunday at 10 AM. If you cannot make these times you can complete the workout at Ballston CrossFit on Saturdays. (Email [email protected] to coordinate)

If you cannot make it the Open workout class times you will need to do a video submission of your workout. We will not validate scores done outside of the class times listed above.

In addition to prescribed Open events, there will also be scaled and foundations versions of events. Athletes who are unable to perform an event as prescribed may choose to perform the scaled or foundations event instead. Athletes may finish the Open with any combination of foundations, scaled, prescribed, or equipment-free events contributing to their score on the CrossFit Games Leaderboard.

Watch the announcement and register at the link below.
https://games.crossfit.com/

Open WOD 21.3

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 men
65 lb. for women

Time cap: 15 min.

Open WOD 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.