CrossFit 201 – CrossFit
With a running clock
Squat Clean and Jerk (1 rep max)
Work up to a heavy Squat Clean and Jerk.
Go for new 1 rep max if you feel good.
Handstand Push-ups (max deficit)
Build to a max deficit HSPU
*Practice HSPU if no HSPU
Rest/ Set up for WOD
minutes 20-35 (15 minute time cap)
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