Monday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


3 ROUNDS (For quality) –

12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –



Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy.

Reverse lunge, alternating legs

each rep for 10 total reps.

Bar comes from the rack.

Back Rack Lunge (10-10-10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

40 Russian KBS 50/35

40 KB Stationary Lunges

20 Toe to Bars

Athlete choice for forward or reverse lunge.

fill out the form below to get started!

Take the first step towards getting the results you want!