Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

7 minutes PARTNER AMRAP

PARTNER 1 Complete…

1 ROUND OF…

20 MB Russian Twists

10 Box Step Ups

10 Medicine Ball FS Squats

10 Medicine Ball Ground to OverHead

PARTNER 2 Hold any Static Position…

Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.

Metcon (Time)

Time Cap: 30 minutes

2 ROUNDS FOR TIME

800 meters Med Ball Run RX+ (20/14)| RX(14/10)*

50/40 Cal Row

25 Box Jumps (30/24)

*MB is recommended but

weighted run with other

objects DB, KB, Sandbag,

etc. can work!

Cool Down

FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK…

Accumulate Max Wall Sit

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