CrossFit 201 – CrossFit
Warm-up
AMRAP x 6 MINUTES
Teams of 2
P1: 1 Round
8 KB Deadlifts
6 KB Russian Swings
4 KB Goblet Squats
2/2 KB Push Press
P2: Plank Hold
Technique / Skill Work
Pre Workout Fatigue Drill
Metcon
EVERY 1:30 FOR 10 SETS
Row 150 meters
3 Heavy Touch and go Deadlift (Athlete Choice)
Max Burpee Over Bar in Remaining Time
-Rest 1:30 between Sets-
Metcon (10 Rounds for reps)
Max burpees over bar
Cool Down
PRE-CINCO PUMP SESH
5 SETS NOT FOR TIME
10 DB Hammer Curls
10 DB Bicep Curls
10 DB Strict Press
10 DB Deficit Push-Ups
-Rest as Needed between Sets-
*If you can’t hit all 5 sets,
get as many as you can!