Friday WOD

CrossFit 201 – CrossFit

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Metcon (No Measure)

For Quality

3 Rounds

8 GHD Supine DB Bench Press

10 Plate Raises

8 Band Pull Aparts

10 Plate Side Bends (Per side)

Metcon (Time)


Clean and Jerks (95/65RX+)(75/55RX)

Bar Facing Burpees

*Pick a weight where you can stay unbroken for

clean and jerks. Or no more than 2 sets.

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