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CrossFit 201 – CrossFit View Public Whiteboard Warm-up (No Measure) Chest & lat mobility 3 Rounds :30 machine/ run 5 pushups 10 situps 15 mt climbers (per side) Metcon (AMRAP – Rounds and Reps) AMRAP 35 10 Bench Press 135/95 400 run/ 500 row/ 1

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) Every 5 min x 5 Rounds 1. 20/15 Cal Bike + 50 SDHPs 75/55 2. 20/15 Cal Bike + 500m Row 3. 20/15 Cal Bike + 50 Wall Balls 20/14 4. 20/15 Cal

CrossFit 201 – CrossFit View Public Whiteboard Happy New Year! Metcon (No Measure) EMOM 10 E – 20/15 Cal Row O – 25 Situps EMOM 10 E – 60 Double Unders O – 15 Medball Squat Cleans 20/14 EMOM 10 E – 15/12 Cal Bike

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Partner Warmup 2 Rounds 10 Partner Med Ball Squat & Toss 10 Synchro V-Ups 10 Synchro Front Squats (OH Squats if RX+) :30 HS Hold (Or plank if no HSPU) 10 Synchro KBS Metcon (Time) Partner WOD

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) Every 2 min x 10 Rounds Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb) Round 2: 10 Cal Row + 10 DB Lunges (35/20lb) *alt each round Rest 3 min Metcon

CrossFit 201 – CrossFit View Public Whiteboard Warm-up Hip Mobility 2 Rounds 30 Banded good mornings 30 Glute Bridges 30 Air Squats STRENGTH Back Squat (Recovery week 4 of 4) 5 x 40% 5 x 50% 5 X 60% *Today is a good day to

CrossFit 201 – Sweat! View Public Whiteboard Metcon (5 Rounds for reps) PARTNER WOD Metcon (AMRAP – Reps) Every 7 minutes x 5 Rounds: (35 minutes) Round 1) 40/30 Cal Bike + 100 Wall Balls 20/14 Round 2) 40/30 Cal Row + 100 Toes-To-Bar (Situps)

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Push Press (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 85% x 3 Few attempts at a 1RM! *Make sure you don’t jerk it! Knees bend for the push and

CrossFit 201 – Sweat! View Public Whiteboard Metcon (No Measure) (0-9 min.) 2 Rounds: 25/18 Cal Bike 25 DB Deadlifts 70/50/35s (9-18 min.) 3 Rounds: 15/12 Cal Row 15 Box Jumps 24/20″ (18-27 min.) 4 Rounds: 50 Double unders (2x’s singles) 15 Up downs (27-35

CrossFit 201 – CrossFit View Public Whiteboard STRENGTH Deadlift (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 85% x 3 1-3 sets of singles. Shooting for a new 1RM! *You really only get 1 attempt at at true