March 2021 - CFCF New

Run, Squat, Jump

15 Minutes on the Clock:
1 Mile Run or 2k/1600m Row Buy-in
Then AMRAP w/Remaining Time:
30 Air Squats
10 Burpee High Jumps

Max Height Box Jump

3 Rounds For Time:
800 Meter Run
20 Hand Release Push-ups
30 KBS (50/35)
*Rest 3:00 between rounds

Rx+ HSPU & 70/50

This is a placeholder for the first open workout of 2021. The workout will be filled in after it is announced on Thursday evening.

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

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

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

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.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/4

2 Rounds, 15 Minute Clock:
1 Mile Run Buy-in

W/Remaining Time 2x:
10 Burpees
20 Sit-ups
*Rest remainder of 15:00
*If conditions aren’t great for running, substitute 2k/1600 meter row as Rx

Join us for the 21.3 live announcement at 1pm!

Join Zoom Meeting

https://us02web.zoom.us/j/2148160690

5 Rounds For Time:
15 Push Press (75/55)
15 Hang Clean
5 Floor Wipers

Rx+ 95/65

Clean & Jerk for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 90%