CrossFit 201 – CrossFit
Warm-up
AMRAP x 10 Minutes
Partner 1: 100m Run
Partner 2: 10 Air Squats Then Max Plate Ground to Overhead
When Partner 1 returns athletes will switch.
Technique / Skill Work
EMOM X 8 MINUTES
MIN 1 – :45 HS Hold or 5 HSPU Negatives
MIN 2 – :45 Max Air Squat
Metcon
PARTNER WORKOUT TEAMS OF 2
AMRAP x 15 MINUTES
Partner 1 — COMPLETE 1 ROUND
5 HSPU
10 No Push up Burpees
15 Sit-ups
Partner 2 — PERFORM Max Back Squat RX+ (155/105)|RX (135/95)
*Partner 1 Completes a full round while Partner 2 performs max reps of Back Squat.
*Once Partner 1 finishes the round, switch.
* Score is the total number of Back Squats.
*Back Squats from floor not rack
Metcon (AMRAP – Reps)
TOTAL BACK SQUATS