WOD:

CrossFit Open/Games 2021

ALL Drop In Athletes that are OFFICIALLY SIGNED UP for the 2021 CrossFit Open – Please complete your waiver, drop in payment, and RSVP PRIOR to attending by clicking HERE. 

Lahaina CrossFit is excited to host another year of the online Open qualifier this CrossFit Games season! This year is 3 weeks with additional qualifiers along the way. Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box! 

All LCF CrossFit Open Info regarding validation, etc can be found HERE.

WOD:

#21.3 and 21.4

For total time: (15 min time cap)

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

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

95 lb. for the front squats and thrusters

#21.4 (Time Cap 7 min)

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.

#Scaled WOD 21.3

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups *
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 chest-to-bar pull-ups *
15 thrusters 

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

65 lb. for the front squats and thrusters

*For class we can do Jumping Pullups and Jumping Chest to Bar Pullups