Friday WOD

CrossFit 201 – CrossFit

View Public Whiteboard

Metcon (No Measure)

Time Cap: 15 minutes

For Quality

8 Rounds

10 Plyo Pushups to 45/25 # bumper plates

10 Knees to Elbows

*RX = unbroken sets. Focus

on quality rather than time.

* Plyo pushup = Start with your hands

on the ground then touch your chest

to the ground and drive up

explosively catching yourself on the plates.

Each rep starts with hands on the FLOOR, not plates.

Metcon (AMRAP – Rounds)

AMRAP 10 minutes

30 Double Unders

1 Squat Clean & Jerk 225/155 RX+/ 175/115 RX

*Score is total C&J completed

(don’t count the DU’s)

fill out the form below to get started!

Take the first step towards getting the results you want!