CrossFit 201 – CrossFit
STRENGTH
Back Squats
Work to 4 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 4 rep max
Back Squat (4 rep max)
Back Squat (90% x max reps)
Back Squat (80% x max reps)
Metcon
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