Workout of the Day

Warm Up

500m row
Then...
2 rounds:
7 scap pullup with hanging knee raise
7 bootstrap squat with overhead reach
Then...
2 rounds:
5 inch worm pushups
10 air squats
Then...
2 rounds:
5 empty barbell front squats
5 empty barbell push press
3 toes to bar
2 chest to bar pull up
1 bar muscle up
Then...
Build to workout loading

Lifting

Every 2:30 for 6 sets:
Thruster

Set 1: 3 reps - 7 rpe
Set 2: 2 reps - 7 rpe
Set 3: 1 rep - 7 rpe
Set 4: 3 reps - 9 rpe
Set 5: 2 reps - 9 rpe
Set 6: 1 rep - 9 rpe

Open 21.3

For total time:

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.

•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.

• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.

Time cap: 15 min

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/3

Cool Down

2 minute single leg saddle stretch
1 min cross body shoulder stretch
1 min wall hinge

SCHEDULE