Open Workout 21.3 + 21.4

Open 21.3 + 21.4: For time, 3 rounds of front squats, toes-to-bars, chest-to-bar pull-ups, bar muscle-ups, and thrusters, then lift.

FOR TIME

3 Rounds:

15 front squats
30 toes-to-bars
15 thrusters
1 min rest
15 front squats
30 chest-to-bar pull-ups
15 thrusters
1 min rest
15 front squats
30 bar muscle-ups
15 thrusters

time cap: 15 min

Then:

FOR LOAD

1 deadlift
1 clean
1 hang clean
1 jerk

time cap: 7 min

Additional notes

barbell weight:

male: 95lbs / 43kg
female: 65lbs / 29kg

Advanced

Pacer

Difficulty 85/100

High-volume chest-to-bar and especially 30 bar muscle-ups make this advanced, while the 43/29 kg barbell keeps loading moderate rather than true Rx.

How we determine the level

Stimulus Pacer

The metcon portion has very high total volume across nine barbell sets plus 90 hanging/pulling gymnastics reps that escalate in complexity, which pushes a moderately fit athlete into a sustained pacing effort rather than an all-out sprint. The 95/65 lb barbell is light to moderate for front squats and thrusters, but the accumulated fatigue and advanced gymnastics make this feel like a longer, controlled workout where consistency matters more than redlining.

15–20 minutes

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This workout is part of

CrossFit Open 2021

Workouts of the CrossFit Open Season 2021

Open Workout 21.1
Complete as fast as possible of wall walks and double-unders in ascending reps: 1/10, 3/30, 6/60, 9/90, 15/150, 21/210.
Open Workout 21.2
Complete as fast as possible: 10-20-30-40-50 dumbbell snatches with 15 burpee box jump-overs after each set.
... show all from CrossFit Open 2021

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