March 26 2021

Warm Up:

WOD:

Gym Crew

21.3 & 21.4! Fun Fun Fun

For Time: 15 Min Cap

15 Front Squats

30 Toes to Bar

15 Thrusters

1 Min Rest

15 Front Squats

15 CTB Pull Ups

15 Thrusters

1 Min Rest

15 Front Squats

30 Bar Muscle Ups

15 Thrusters

RX - 95/65

Scaled - 65/45, Knee Raises, Pull Ups, CTB (jumping and Ring rows are also an option)

Immediately upon completion of workout or at the cap

21.4

7 Minutes to find

1RM of Complex

Deadlift

Clean

Hang Clean

Jerk

***there is no resting the bar on the ground through the complex

At Home Crew

For Time

30 BackPac squats

30 V-ups

30 Back Pack Thrusters thrusters

Rest 1 min.

30 BackPack Squats

30 dips

30 Back Pack Thrusters

Rest 1 min.

30 Back Pack squats

30 handstand push-ups (Push Ups)

30 thrusters

Rest 2 min. before beginning 21.4.

21.4

5 Minute AMRAP

20 alternating Pistols (Lunges)

20 alternating shoulder taps in HS or Plank