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CrossFit 201 – CrossFit View Public Whiteboard Warm-up Lat & Chest mobility 3 Rounds 1 minute bike/ row 3 Strict Pullups 6 Pushups 12 Air Squats Metcon (2 Rounds for reps) 2 Rounds: Min. 1) Max Bench Press 185/95 Min. 2) 200m Row Min. 3)

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip & Hamstring mobility 3 Rounds 10 Med Ball Squat Cleans 20 Banded Good Mornings :30 Row STRENGTH Front Squat 20min. to hit 4-5 sets: Building up to a heavy set of 5. After each set immediately

CrossFit 201 – Sweat! View Public Whiteboard Metcon (4 Rounds for reps) Every 4 min x 4 Rounds: 500m Row 15 Box Jumps 24/20″” 15 Push-ups Rest 3 min. Metcon (Time) 16 min to get as far as possible… 12-11-10-9-8-7-6-5-4-3-2-1 Burpee Deadlifts 70/50s *7 pull-ups

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Shoulder Mobility Power Snatch/ Power Clean Burgener Warmup/ Technique breakdown 2 Rounds :30 minute bike (warmup pace) 10 Kip Swings 10 Situps 5 Barbell Power Snatch 5 Barbell Power Clean Metcon (10 Rounds for weight) Every 3

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility 3 Rounds 20 Walking Lunges 10 DB Squats 10 DB Push Press 5 Strict Pullups/ Ring Rows STRENGTH Back Rack Lunge 18min. Window… 4-5 Sets: Complete 8 reverse lunges on each leg. 16 total reps.

CrossFit 201 – Sweat! View Public Whiteboard Metcon (7 Rounds for reps) 21 min EMOM: Min 1: 15/12 cal bike Min 2: 60 Double Unders Min 3: 7 Devil Press 35/25s Rest 3 minutes Metcon (Time) 3 rounds: (Time CAP: 15 min.) 200m run/ row

CrossFit 201 – Sweat! View Public Whiteboard Metcon (3 Rounds for time) 12 min to finish… 5 Rounds: 10 DB Deadlifts 70/50s 15 Box Jumps 24/20″” 100m run or row 12 min to finish… 5 Rounds: 10 DB Bench 45/25s+ 50 Double Unders 10 Cal

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Metcon (Time) (Teams of 2) 35 min. to finish… 3 Rounds: 30 Toes to Bar 40 Wall Balls (20/14) 30 Power Snatches (75/55) 70/50 Cal Assault Bike 2 Rounds: 30 Toes to Bar 40 Wall Balls (20/14)

CrossFit 201 – Sweat! View Public Whiteboard Metcon (4 Rounds for reps) (0-8 min) AMRAP: 20 Push Press 35/20s 20 Cal Row (10-18 min) AMRAP: 15 Pull-ups 15 Burpees (20-28 min) AMRAP: 10 Push Press 50/30s 10 Cal Row (30-35 min) AMRAP: Max Burpee pull-ups*Notice

CrossFit 201 – CrossFit View Public Whiteboard Warm-up T-Spine mobility 3 Rounds 1:00 machine 5/ side DB Clean & Press 30′ DB OH walk (L) 30′ DB OH walk (R) *can sub HS walk for the DB walks! STRENGTH Push Press (Recovery week 4 of