CrossFit 201 – CrossFit
Warm-up
Coach’s Choice
Metcon
WZA Qualifier Workout 5
0:00-15:00
For time (Time Cap 12)
complete: 21-15-9:
Barbell Thrusters 95/65 RX 65/45 Scaled
Calorie Row
Burpee Over Rower
*If not completed within 12 minutes, continue to next part:
With the remaining time (before 15 minutes)
Find a 1 Rep max Squat Clean Thruster
*OK to jerk under thruster
*If class is too big for amount of rowers: sub burpees over bar instead of rower.
Metcon (Time)
21-15-9
time cap: 12 minutes