CrossFit 201 – CrossFit
Metcon
Metcon (3 Rounds for reps)
0:00 – 6:00 (6 minutes)
3 Rounds of DT Buy-in (155/105RX+)(95/65RX)
AMRAP with remaining time
5 Burpee Box Jump Overs 24/20
10 Pullups
15 Wallball 20/14
Rest 1:00
7:00 – 13:00 (6 minutes)
2 Rounds of DT Buy-in (185/125 RX+) (115/80RX)
AMRAP with remaining time
5 Burpee Box Jump Overs 24/20
10 Pullups
15 Wallball 20/14
Rest 1:00
14:00 – 20:00 (6 Minutes)
1 Round of DT Buy-in (225/155 RX+) (135/95RX)
AMRAP with remaining time
5 Burpee Box Jump Overs 24/20
10 Pullups
15 Wallball 20/14
*DT ROUND =
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
STRENGTH
Clean and Jerk
20:00 – 25:00
5 Minutes to build to a Max Clean and Jerk
**2 Scores:
Total Reps (of AMRAP, not DT)
Clean & Jerk Weight