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21.3 & 21.4 on Friday, March 26th, 2021

Friday Night Lights 21.3.... & 21.4

Welp... This is going to be fun!!

Pace, know yourself, and stay consistent from start to finish today. A great final test of our fitness today on the last workout of the 2021 CF Open season.

See you all tomorrow and if you're there for FNL, there are athletes planning to get together post-workout somewhere for a post-Open celebration!

KSCF Notes

  • Friday Night Lights beginning at 5:30 pm

  • Follow our FB group or our handle @kendallsquarecf .


Open Workout 21.3:

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Rest 1 minute

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Rest 1 minute

15 front squats

30 bar muscle-ups

15 thrusters

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes


Open Workout 21.4:

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time cap: 7 minutes

Time begins immediately following the completion of 21.3 or upon reaching the 15-minute time cap for 21.3.

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