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21.3 & 21.4

Friday, March 26th, 2021

METCON:

For total time:

15 front squats 96/65
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 
CAP 15 min

Rx’d (Ages 16-54) ♀ 65 lb.
♂ 95 lb.

Scaled (Ages 16-54)

♀ 45 lb., perform hanging knee-raises, then chin-over- bar pull-ups, then chest-to-bar pull-ups

♂ 65 lb., perform hanging knee-raises, then chin-over- bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15

♀ 45 lb. ♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., perform hanging knee-raises, then chin-over- bar pull-ups, then chest-to-bar pull-ups

♂ 45 lb., perform hanging knee-raises, then chin-over- bar pull-ups, then chest-to-bar pull-ups

Masters 55+

♀ 45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

♂ 65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+

♀ 35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

♂ 45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

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

Complete the following complex for max load:

1 deadlift
1 power clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.

FRIDAY NIGHT LIGHTS IS TONIGHT!!! MAKE SURE YOU’RE ON TIME… and MAKE SURE YOU’RE ON THE SCHEDULE! $5/Person for pizza. BYOB if that’s what you choose to drink. Wear your team color!

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