Saturday WOD

CrossFit 201 – CrossFit

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2 Rounds (Time Cap: 8 minutes)

Partner Style

Partner 1:

20 Singles

20 Doubles (or another 20 singles)

5 PVC Pass Throughs


10 Kip Swings

Partner 2:


Metcon (Time)

Teams of 2: (1 person works at a time)

2 Rounds For Time:

200 Double-Unders

50 Overhead Squats (135/95 lb)

50 Pull-Ups

2K Row
This is a classic HERO WOD call, “Bull” (with 2k row instead of 1 mile run)

Usually takes people about 45min solo, so I am hoping you guys can finish as a team in 35min. or less.

*Break it up however you like, but the row must be in 200m intervals.

*If you and your teammate are really badass, consider doing 30 Muscle Ups in stead of 50 pull-ups each round. And depending on skill level, you can add a little weight to the OHS. Maybe 155/105?

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