Monday WOD

CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS —

With a partner, “Mirrored”

(both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into…

1 ROUND

(Non-mirrored, partners alternate

movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes to Bar

10 DBL DB G2OH

Metcon (Time)

PARTNER WORKOUT*

IN TEAMS OF 2…

FOR TIME

(Time Cap: 35 minutes)

2000 meters Row

120 Burpees

1000 meters Row

100 Toes to Bar

500 meters Row

80 DBL DB Ground to Overhead RX+(35/25)| RX(25/15)

*Athletes must switch every 250 meters

on the rowers and split work between the two in any way.

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