CrossFit 201 – CrossFit

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Warm-up

AMRAP 6 minutes

10 Jumping Jacks

5/5 SA KB Front Squat

5/5 SA KB Press/Push Press

10 KB Swings

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 3 rep max Front Squat

ON A 10:00 RUNNING CLOCK…

Build to 3 rep max Push Press

Front Squat (3 rep max)

Push Press (3 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squats

25 Hand Release Push-ups*

50 Plate Ground to Overhead RX+(45/25)| RX(25/15)

*Feet Elevated on Plate