PG Crossfit – CrossFit
Join us tonight for the final Friday Night Lights! Sign up for heats beginning at 5:45 PM. Athlete briefing at 6 PM. Heats kick off at 6:15 PM. We will have food. Bring family, friends, drinks, and well behaved pups. Help us celebrate the final workout of the 2021 CrossFit Open!
Warm-up
Warm-up (No Measure)
3 Rounds
10 PVC Pass Throughs
10 Air Squats
10 Kip Swings
10 BB Clean and Press
Spend 10-12 minutes building up to a heavy DL, PC, HC, Jerk Complex (the weight you hope to hit during the workout).
Spend 3 minutes working ankle and front rack mobility.
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
Metcon
Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here