CrossFit 201 – CrossFit
Warm-up
AMRAP x 6 MINUTES
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows
STRENGTH
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy
Set of 3 Hang Squat Clean Thruster*
*Final set of 3 should
be heavier than the
weight you will use
for the workout.
Squat Clean Thruster (1 x 3)
Metcon
Metcon (Time)
FOR TIME
400 meters Run into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster RX+(115/75)| RX(75/55)
4-8-16-24-16-8-4
Pull-up