2/21/2025

Pause Bench Press

Build up to a Heavy Pause Bench Press (3-seconds)
in 15:00

CrossFit Games Open 21.3 RX (16-54)

If you don't finish, note reps completed at the 15 minute cap.

Affiliate Compete (RX+)

No Change to Workout

Independence
For total time:
15 Front Squats (75/55)
30 Toes to Bar
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Pull Ups
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Chest to Bar
15 Thrusters (75/55)

Liberty
For total time:
10 Dumbbell Front Squats (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Ring Rows
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Jumping Pull Ups
10 Dumbbell Thrusters (light)

• Target time: Sub 15:00

• Time cap: 15:00