Wolfe Tribe Fitness – WOD

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Weightlifting

Bench Press (5@65%, 5@75%, 5+@85%)

Warm-up

Warm-up (No Measure)

Bike or Row 3-5xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–10 Bootstrappers

–10 Scap Pull Ups

–8 Kip Swing

–4 Kipping Knee Raise

–4 Kipping Pull Ups

–10 Barbell Bench Press

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

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.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

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