Monday WOD

CrossFit 201 – CrossFit

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Back Squats

Work to 4 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 heavier than last week

**Percentages are off of the 4 rep max

Back Squat (4 rep max)

Back Squat (90% x max reps)

Back Squat (80% x max reps)


Metcon (3 Rounds for time)

Time Cap: 16 minutes

3 rounds (Each for time):

20/15 Calorie Row

20 OHS @ 95/65

20 T2B

40’ Double DB OH Walking Lunge 50/35

2:00 Rest between rounds

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