CrossFit 201 – CrossFit
Warm-up
2 Minutes on a Bike or Rower then…
AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Squat Clean Complex
Build to a Heavy Set of Barbell Complex
3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Metcon
Metcon (6 Rounds for time)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean RX+(155/105)| RX(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toes to Bar
Max Barbell Front Rack Hold
*In this workout you have 1:30 to get the work done
then take a mandatory :30 rest before the next 1:30 work period.
Score: time you finish full round (before the front rack hold)