Monday WOD

CrossFit 201 – CrossFit

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Back Squat (10 rep max)

Work to 10 rep max*


90%** x Max Reps in 1 Minute,

Rest 1 Minute,

80%** x Max Reps in 30 seconds

*Limit to One Attempt. No Fail.

Goal weight should be around 75% of 1RM

**Percentages are off of the 10 rep max

Back Squat (90% x max reps)

Back Squat (80% x max reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes of:

15/10 Calorie Row

12 DB Thruster @ 2×50/2×35 RX+/ 2×35/ 2×20 RX

9 Burpees Over Bar

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