Monday WOD

CrossFit 201 – CrossFit

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Front Squat (7 x 3)

Paused Front Squat

(7×3 – 3 second pause at the bottom)

Use the same weight for all 7 sets of 3.

Rest 1:30 b/t sets

Metcon (AMRAP – Reps)

WZA WOD 4

AMRAP 16 minutes (FOR TOTAL REPS)

2-4-6-8-10-12 ETC..

2 Devils Presses 50/35RX+/ 35/20RX

2 DB Step Ups 50/35RX+/ 35/20RX

Devils press = Burpee on Dumbells into a double DB snatch

Steps Ups – DB’s by side, alternating

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