Wolfe Tribe Fitness – WOD
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