CrossFit 201 – CrossFit
Warm-up
10 Minute Alternating EMOM…
Odd: Row…(:45)
50%
60%
70%
80%
90%
Even…
10/10 KB Hang Clean/Press
10/10 Half Kneeling Press
10/10 Front Rack Lunge :
:20L/:20R OH Walk
10/10 OH Lunges
Min 1: :45 row at 50%
Min 2: 10/10 KB Hang Clean/Press
Min 3: :45 row at 60%
Min 4: 10/10 Half Kneeling Press
etc.
STRENGTH
3-3-3-3-3 Push Jerk*
*Bar is taken from the Ground.
Building each set.
Start light to moderate and
end above workout weight.
Push Jerk (5 x 3)
Metcon
Metcon (Time)
Time Cap: 15 minutes
FOR TIME
3-6-9-12-9-6-3
Push Jerk RX+(155,105)|RX (135,95)
*15 Cal Row After Every Set