CrossFit 201 – CrossFit
Warm-up
Banded Hamstring Stretch
Banded Lat Stretch
2 Rounds
1 minute machine
:30 Handstand Hold
10 Barbell Push Jerks
10 Barbell Deadlifts
10 Up Downs
*May add light weight to barbell
in second round.
Metcon (Time)
PARTNER WOD
Metcon (Time)
35 minutes running clock…
2 Rounds:
Row 1000 meters (250 meter intervals)
50 Push Jerks 135/95*
30 Burpees
immediately into:
AMRAP in remaining time…
Row 1000 meters (250 meter intervals)
50 Deadlifts 225/155
30 HSPU’s
*Round 2: 50 Deadlifts 275/185
*Round 3: 50 Deadlifts 315/205
Optional:
*Round 2 On Push Jerks:
50 Push Jerks 155/105
Score is total time
Metcon (AMRAP – Rounds and Reps)
AMRAP in remaining time…
Row 1000 meters (250 meter intervals)
50 Deadlifts 225/155
30 HSPU’s
*Round 2: 50 Deadlifts 275/185
*Round 3: 50 Deadlifts 315/205
Optional:
*Round 2 On Push Jerks:
50 Push Jerks 155/105