CrossFit 201 – CrossFit
Metcon (No Measure)
Time Cap: 15 minutes
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)