CrossFit Open
21.4
BarbellBodyweight
Target Time
AMRAP 12 min (score: completed reps)
WOD Description
AMRAP 12 min
3-6-9... Thrusters (30kg/20kg)
Chest-to-Bar Pull-up
Key Movements
Scaling Options
• Thruster: 30kg → 20kg → 15kg
• C2B: Pull-up → Jumping Pull-up
• Ascending ladder
About 21.4
This workout comes from the CrossFit Open, the worldwide online competition held every year. Anyone can attempt it, and redoing a past Open workout lets you compare your score with your earlier attempts or with the standards of that year.
Pacing strategy
AMRAPs are usually lost by starting too fast. Pick a pace you can hold for the whole time cap, keep your round splits even, and save your sprint for the last couple of minutes. Write down your rounds as you go.
Related WODs
#2021#Open#AMRAP#Thruster