Saturday WOD

CrossFit 201 – CrossFit

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With a running clock

Squat Clean and Jerk (1 rep max)

minutes 0-10

Work up to a heavy Squat Clean and Jerk.

Go for new 1 rep max if you feel good.

Handstand Push-ups (max deficit)

minutes 10-15

Build to a max deficit HSPU

*Practice HSPU if no HSPU

minutes 15-20

Rest/ Set up for WOD

Metcon (Time)

minutes 20-35 (15 minute time cap)

5 Rounds

2 Squat Clean and Jerks 225/155 RX+/ 185/125 RX

4 Ring Dips (RX+ 1 muscle up into 4 ring dips)

6 Deficit HSPU 6″/4″ RX+/ HSPU RX

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