Monday WOD

CrossFit 201 – CrossFit

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Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM!


In between sets, do 10-15 HEAVY russian kettlebell swings

to warm up that posterior chain and get you primed for that 1 rep max.

This helps some people a lot.

Back Squat (1 rep max)

Metcon (Time)

For Time:

30 Thrusters (95/65 lbs)

30 Sumo Deadlift High-Pulls (95/65 lbs)

30 Overhead Squats (95/65 lbs)

30 Push Jerks (95/65 lbs)

30 Front Squats (95/65 lbs)

*3 Burpees at the top of each minute. Start with burpees also.

Time CAP: 18 minutes

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