CrossFit 201 – CrossFit
Warm-up
General Warm-up (7 min cap)
3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
STRENGTH
3-3-3-3-3 Deadlift*
*Build to 3RM Deadlift.
Deadlift (3 rep max)
Metcon (Time)
Time Cap: 10 minutes
FOR TIME
200 meters Run
Into…
3 ROUNDS
15 Deadlifts RX+(185/135)| RX(135/95)
50 Double Unders
into…
200 meters Run