Friday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

At 0:00

AMRAP 7 minutes of:

3-6-9 …

Overhead Squats 95/65 RX+/ 75/55 RX

Chest to Bar Pull-ups RX+/ Pull ups RX

Metcon (Time)

At 10:00

Against a 15:00 Clock:


For time:

40 Bar Facing Burpees

20 Ring Muscle-ups RX+/ 30 Chest to Bar Pull ups RX

Squat Snatch (1 rep max)

With Remaining Time:

Build to a Heavy Single Squat Snatch

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