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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) At 0:00 21-15-9 Calorie Row Front Squats @ 185/125 RX+/ 135/95 RX HSPU → Open Standard

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (No Measure) Every 3 minutes for 7 Rounds 15/10 Calorie Bike 15 Situps 15 Air Squats *No

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Gymnastics EMOM 12 minutes Min 1: 6-4-2-(Max UB) weighted strict pullup Min 2: 6-4-2-(Max UB) weighted strict dip

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Clean Complex Barbell Cycling EMOM for 12 minutes: Min 1-4: 3 Power Clean + 3 Hang Power Clean

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Back Squat (10 rep max) Work to 10 rep max* Then, 90%** x Max Reps in 1 Minute,

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (Time) Time Cap 40 minutes Partner WOD 100 Calorie Echo Bike 100 Weighted Abmat Situps 20/14 80

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Deadlift EMOM 12 minutes of: ODD: 6-5-4-3-2-1 Deadlift Start at 60-70% and build EVEN: 6-5-4-3-2-1 Strict HSPU Attempt

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Front Squat 20 minutes Front Squat 50%x5 60%x4 70%x3 75%x2 80%x2 85%x2 continue building to heavy single Metcon

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k RowRest 5 minutes between efforts Metcon (Time) For Time 100/ 70 calorie

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Clean (3 x 1) 9 Minutes: Min 1-3: 1 Clean @ 70% Min 4-6: 1 Clean @ 75%

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