CrossFit 201 – CrossFit

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Warm-up

AMRAP 9 minutes

100m Run

20 Hollow Rocks

5 Snatch Grip Deadlift

5 Hang Muscle Snatch (Focus on aggressive turnover)

5 Behind the Neck Push Press

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

400 meters Run

50 Sit-ups

25 Power Snatch

RX+(75/55)| RX(65/45)

Cool Down

SUNDAY SWOLE SESH

3-4 SETS FOR THE PUMP

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls