CrossFit 201 – CrossFit
STRENGTH
Back Squat
Work to 8 rep max*
Then,
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 heavier than last week
**Percentages are off of the 8 rep max
Back Squat (8 rep max)
Back Squat (90% x max reps)
Back Squat (80% x max reps)
Metcon (3 Rounds for time)
Every 5 minutes, for 3 rounds: (Each for time)
30/20 Calorie Row RX+/ 21/15 RX
25 Wallballs @ 30/20 RX+/ 20/14 RX
20 DB Squats @ 2×50/3×35 RX+/ 35/20 RX
50’ HS Walk (25’ out, 25’ back) RX+/ 3 Wall Walks RX