CrossFit 201 – CrossFit
Metcon (Time)
At 0:00
21-15-9
Calorie Row
Front Squats @ 185/125 RX+/ 135/95 RX
HSPU → Open Standard from last year
(film yourself or have another athlete watch you)
*12 Minute Cap
Directly after Cap
Squat Clean and Jerk
At 12:00
Every 2 Minutes, Until Failure:
Round 1: 1 Squat Clean and Jerk @ 205/135 RX+/ 135/95 RX
Round 2: 1 Squat Clean and Jerk @ 225/145 RX+/ 145/105 RX
Round 3: 1 Squat Clean and Jerk @ 245/155 RX+/ 155/115 RX
Round 4: 1 Squat Clean and Jerk @ 265/165 RX+/ 165/125 RX
Round 5: 1 Squat Clean and Jerk @ 275/175 RX+/ 175/135 RX
*Continue adding 10# until failure
(Must change own weights)
**EVERY ROUND BEGINS WITH 10 BF BURPEES**