Thursday 01 April
For Time
1 Mile Run
30 Bench Press (.75/.5 Bodyweight)
800m Run
30 Deadlift (1.5/1 Bodyweight)

For Time
1 Mile Run
30 Bench Press (.75/.5 Bodyweight)
800m Run
30 Deadlift (1.5/1 Bodyweight)
CrossFit Regionals 17.3 (Modified)
100’ Single Dumbbell Overhead Walking Lunges 50/35
100 Double Unders
50 Wallballs 20/14
25 Strict Pullups
50 Wallballs 20/14
100 Double Unders
100’ Single Dumbbell Overhead Walking Lunges 50/35
Back Squat
10-8-6-4-2 Building
AMRAP 8
50-40-30-20-10 Abmat Situps
*200m Run After Each Set
8 Rounds For Time
8 Push Jerks 115/85
8 Bar Facing Burpees
EMOM 30
Even: 12/9 Cal Row
Odd: 12 Burpees
Score is lowest round of burpees/cals completed
CrossFit OPEN 21.3 AND 21.4 !
21.4 To Follow Immediately After 21.3
7 Minutes to Establish The Following Complex
1 Deadlift+ 1 Clean+ 1 Hang Clean+ 1 Jerk
Every 2:00 x 6 Rounds
3 High Hang Squat Cleans + 1 Split Jerk
Accessory
3 Rounds, Not For Time
10 GHD Situps
20 Barbell Goodmornings
30 Banded Facepulls
AMRAP 12
35 Double Unders
10 Power Snatch 95/65
10 Chest to Bar Pullups
From 12:00-20:00
Build to Heavy Single Power Snatch
3 Rounds For Time
400m Run
30 Weighted Abmat Situps 50/35
20 Double DB Hang Clean and Jerks 50s/35s
10 Strict Handstand Pushups