3 Total Rounds (Row, Ski, Row, Ski, Row, Ski)
Within 3 minutes complete:
10 Hand Release Push-ups
15 Russian Kettlebell Swings (#55/35)
500m Row

Rest 2 Minutes

Within 3 minutes complete:
10 Hand Release Push-ups
15 Russian Kettlebell Swings (#55/35)
500m Ski

Rest 2 Minutes

Strength
Back Squat [Video]
EMOM for 10 minutes.
Increase weight 3 times; after set 3, 6 & 8.

Conditioning
For Time:
15 Power Cleans (#135/95)
30 Pull-ups
15 Power Cleans
30 Toes to Bar
15 Power Cleans

A)
4 Rounds Of:
3 minutes On / 1 minute Off
25 Burpees
25 Air Squats
Max Mountain Climbers with time remaining

B)
EMOM for 6 minutes:
Min 1: Plank Hold
Min 2: Max Bicycle Crunches

Rest 2 minutes

EMOM for 6 minutes:
Min 1: Side Plank Hold (30 seconds each side)
Min 2: Max V-Ups

C)
1 Round For Quality:
500m Row
40 Tall Kneeling KB Goblet Press
35 Tall Kneeling KB Horn Curls
30 Close Grip KB Floor Press
25 KB Pull Over

Strength
Hang Power Clean [Video]
EMOM for 10 minutes.
Increase weight after set 3, 6, and 8.

Conditioning
5 Rounds For Time:
• 20 Calorie Row
• 20 Alternating DB Snatch (#35/25 Rx; #50/35 Rx+)

Solo Workout
2 Rounds For Reps:
• 1 Minute of Hang Power Snatch
• 2 Minute of Pull-ups
• 3 Minutes of Kettlebell Taters
• 4 Minutes of Bike
• 5 Minutes of Run or Row

Rest 2 minutes between rounds.

Partner Workout
AMRAP in 30 Minutes:
Partner 1 runs 200 meters

Partner 2 performs AMRAP Of:
4 DB Step Ups (20"/20")
8 DB Power Cleans (#35/25 Rx; #50/35 Rx+)
12 Air Squats
16 Sit-ups

Partners switch after each run.

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CrossFit Open Workout 21.1

Rx
With a Time Cap of 15 Minutes:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

Scaled
With a Time Cap of 15 Minutes:
1 Scaled Wall Walk
10 Single Unders
3 Scaled Wall Walks
30 Single Unders
6 Scaled Wall Walks
60 Single Unders
9 Scaled Wall Walks
90 Single Unders
15 Scaled Wall Walks
150 Single Unders
21 Scaled Wall Walks
210 Single Unders

A)
4 Rounds Of:
1 minute of Max Bike Calories
1 minute of Rest

B)
AMRAP in 18 Minutes:
400m Row
30 Double Unders
20 Kettlebell Swings (#55/35)
10 Renegade Row Complex

C)
500m Ski For Time

Strength
Back Squat [Video]
EMOM for 10 minutes complete 2 Back Squats.
Increase weight after set 3, 6, and 8.

Conditioning
For Time:
18-15-12-9-6-3 Reps Of:
• Wall Ball Shots (#20/#14)
• Power Snatch (#75/55)

* 6 Bar Facing Burpees after each round.

A)
4 Rounds Of:
• 1 minute of Max Double Unders
• 1 minute of Rest

B)
AMRAP in 20 Minutes:
400m Run
• 21 Walking Lunges
• 15 Pull-ups
• 9 Devil’s Press (#35/25)

C)
50 V-ups For Time