Saturday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Group line drills

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP:

2 rounds of:

32 db lunges 50/35

32 toes-to-bar

16 db power cleans 50/35

Then, 2 rounds of:

32 alt. db snatches 50/35

16 muscle-ups

16 db burpee deadlifts 50/35

Rest 5 mins.
*Teams of 2: Only 1 Person works at a time

*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike.

We had muscle ups as an option a lot this week, so no shame in switching this up.

*Advanced athletes do 135/95 on part 2 with the 30/20lb ball

*If you finish the whole piece on part 1, start over and keep going.

Metcon (Time)

Can you finish this in 15 minutes?

5 Rounds:

30 Wall Balls (20/14)

30 SDHP’s (115/75)

fill out the form below to get started!

Take the first step towards getting the results you want!