M21 CrossFit KM 2024

Workout 1 
Amrap 2min  
4 Rounds of  
10 sync Alt DB Hang Clean & Jerk 20/12kg  
6 Sync DB Facing Burpees over DB  

“One Athlete”  
Rounds 1 & 2 = MAX reps Kipping Pull ups  
Rounds 3 & 4 = MAX reps Double Unders / Single Unders  
(DU = 1rep – SU = ½ rep)  

THEN on min 08:00 – 09:00  
 
Amrap 1min Partner Deadlift 110kg  

FOR TIME  
100 Thrusters 40/30kg  
*Handstands hold - After 50 Thrusters one athlete could hang from the rigg. 
 
FLOW:  
The Athlete working with the Thrusters can only work when the other athlete is performing a handstand hold agains the wall.  
If the Athlete performing the handstand hold comes of the wall the athlete performing the thrusters must stop.  
You can share the reps anyhow as long as the rules above is executed.  

Workout 3 
1 RM Snatch Anyhow  
1 RM Clean & Jerk Anyhow  
*No hang clean or hang snatch are allowed.  

FLOW:  
20s Lifting windows – 10s transition  
*The lift must be completed before the 20s pass by.  
*One athlete completes the Snatch and the other on the Clean and Jerk 

Workout 4 

FOR TIME:  
21-15-9 reps of:  
Echo Bike Cal  
Row Cal  
Sync A-Jumps  

TIME CAP: 8min  

Workout 5  

1000m Bike Erg  
20 Sync Box Jump Overs  
15 Sync Toes to bar  
10 Wall walks  
5 Rope Climbs  

Time Cap: 7min