Partner Workout
3 Minutes of Each, For Max Reps:
Rowing
Single Arm DB Clean & Jerk
Airdyne Bike
Push-ups
Airdyne Bike
Wall Ball
Rowing

Then immediately Run 4 200m each.

Partner Workout
For Time, with a 30 Minute Time Cap:
1600m Row
50 D-Ball Over the Shoulder
40 Box Jump Overs
10 Heavy Box Pushes (Width of Turf)
1600m Run (8 x 200m)
100 Ball Slams
40 Box Jump Overs
10 Heavy Box Pushes
1600m Ski
50 D-Ball Over the Shoulder
40 Box Jump Overs
10 Heavy Box Pushes

CrossFit Open Workout 21.3
For Total Time, with a 15 Minute Time Cap:
15 Front Squats
30 Toes to Bar
15 Thrusters

Rest 1 Minute

15 Front Squats
30 Chest to Bar Pull-ups
15 Thrusters

Rest 1 Minute

15 Front Squats
30 Bar Muscle-ups
15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

CrossFit Open Workout 21.4
In 7 Minutes, Complete the Complex for Max Load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

AMRAP in 20 Minutes:
• 21 Double Unders
• 21 Russian KB Swings
• 400m Run
• 21 Box Jumps
• 21 D-Ball Ground over Shoulder

Strength
Back Squat [Video]
EMOM for 10 minutes: 2 Back Squats.
Increase weight every 2 sets.

Conditioning
”Grettle”
10 Rounds For Time:
• 3 Clean and Jerks (#135/95)
• 3 Barbell Burpees

A)
AMRAP in 20 Minutes:
• 400m Run
• 20 Single Arm OH Walking Lunges (#35/25)
• 15 Hand Release Push-ups
• 10 Pull-ups

B)
EMOM for 6 Minutes:
• Minute 1: Plank Hold
• Minute 2: Max Bicycle Crunches

Rest 2 Minutes

EMOM for 6 Minutes:
• Minute 1: 30 Second Side Plank
• Minute 2: Max V-ups

Strength
Hang Power Clean [Video]
EMOM for 10 minutes.
Use the following rep scheme: 3, 3, 3, 2, 2, 2, 2, 1, 1, 1
Build weight as you go.

Conditioning
For Time:
21 Calorie Row
21 Dumbbell Thrusters (#35/25)
18 Calorie Row
18 Dumbbell Thrusters
15 Calorie Row
15 Dumbbell Thrusters
12 Calorie Row
12 Dumbbell Thrusters
9 Calorie Row
9 Dumbbell Thrusters

Partner Workout
AMRAP in 8 Minutes:
Shoulder to Overhead (#115/75 Rx; #135/95 Rx+)
Each time you drop the bar, perform 10 Air Squats.
Switch partners upon drop.

Rest 2 Minutes

AMRAP in 8 Minutes:
Back Squats (#115/75 Rx; #135/95 Rx+)
Each time you drop the bar, perform 10 Push-ups.
Switch partners upon drop.

Rest 2 Minutes

AMRAP in 8 Minutes:
Alternating 200m Run

AMRAP in 30 Minutes:
Partner 1:
5 Renegade Row (R/L) + Squat Clean (#35/25)
10/8 Bike Calories
Max Wall Ball Shots (#20/14)

Partner 2:
Run 200m

CrossFit Open WOD 21.1
Rx
For Time, with a Cap of 20 Minutes:
10 Dumbbell Snatch (#50/35)
15 Burpee Box Jump Overs (24"/20")
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 Burpee Box Jump Overs

Scaled
For Time, with a Cap of 20 Minutes:
10 Dumbbell Snatch (#35/20)
15 Burpee Box Step Overs (20")
20 Dumbbell Snatch
15 Burpee Box Step Overs
30 Dumbbell Snatch
15 Burpee Box Step Overs
40 Dumbbell Snatch
15 Burpee Box Step Overs
50 Dumbbell Snatch
15 Burpee Box Step Overs