Friday, 3/26/21

Posted by CrossFit Martha's Vineyard on March 25, 2021
Posted in: Uncategorized. 
Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
CrossFit Open Workout 21.3 & 21.4

Workout 21.3

15 Front Squats(95/65)
30 Toes2Bar
15 Thrusters
rest 1 min
15 Front Squats 
30 C2B Pull-Ups
15 Thrusters
1 min rest
15 Front Squats
30 Bar Muscle-Ups
15 Toes2Bar

*15 min time cap*

at 15 min mark move into Workout 21.4 
 
work up to a heavy set in 7 mins of:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Option 2:
20 min AMRAP
3 Single Arm DB Thrusters (each side, 50/35)
6 Pull-Ups 
9 DB Clean and Jerks (single DB, each side)
12/17 Calorie Bike