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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (3 Rounds for time) At 0:00 3 rounds, with a round starting every 5 minutes (each for

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 30 minutes Minute 1: 15/10 Calorie Row Minute 2: 15/10 Calorie Bike Minute 3:

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Every 45 seconds, for 20 rounds (15 minutes) Rounds 1-10 (5 each movement) ODD: 3 Hang Squat

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Min 1-4: 3 Power Snatch + 3 Hang Power Snatch → Building Min 5-8: 2 Power Snatch

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Back Squat Work to 8 rep max* Then, 90%** x Max Reps in 1 Minute, Rest 1

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Bench Press (1 rep max) 15 minutes Work up to a Heavy Bench Press Metcon (Time) Partner WOD

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (5 Rounds for weight) Every 90 seconds, for 5 rounds: 3 Power Snatch (Quick Single Only) +

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