CrossFit 201 – CrossFit
Warm-up
2 ROUNDS
:30 Bike
10 Kip Swings
5 Ring Rows*
5 BB Strict Press
10 Hollow Rocks
EXTENDED WARM-UP
FOR QUALITY
3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition
-Rest at Least :30 between Sets-
Technique / Skill Work
EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*
*Building Each Set toward a Moderate-Heavy Set of 3
Jerk
moderate to a heavy set of 3
Metcon
Metcon (Time)
Time Cap: 15 minutes
3 ROUNDS FOR TIME
25 Jerks RX+ (115/75)| RX(95/65)
5 Muscle-Ups
25/20 Cal Bike