CrossFit 201 – CrossFit
Warm-up
2 Rounds (Time Cap: 8 minutes)
Partner Style
Partner 1:
20 Singles
20 Doubles (or another 20 singles)
5 PVC Pass Throughs
5 PVC OHS
10 Kip Swings
Partner 2:
Row
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?