Friday WOD

CrossFit 201 – CrossFit

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Dumb Bell Press (3 x 10 )

(each side)

Alternating Dumb Bell Banded Chest Press (from bottom)

1 Pegboard Ascent after each set (3 total)

Scale with legless rope climb

Scale with 2 rope climbs

Scale with 4 rope pulls

*Note weight used and band color

Metcon (Time)

For Time:

30 Clean and Jerks 135/95

*After every 5 reps, do 4

Overhead Lunges in place.

Workout is finished with

the 4 OH lunges.

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