CrossFit 201 – CrossFit
Warm-up
AMRAP 5 minutes
100 meter Row
10 Alternate Groiners
10 DB Strict Press (Light)
5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)
Rest 1:30
AMRAP 5 minutes
100 meter Row
10 DB Front Squat
10 DB Push Press
5 Up-Downs (speedy hips!)
Into Barbell Warm up:
10/10 Elbow Punches with BB (Front Rack)
10 BB Back Rack Lunges
10 BB Kang Squats
10/10 Elbow Punches with BB (Front Rack)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
FINISHER
“SUNS OUT, GUNS OUT”
FOR QUALITY
2 SETS
20 Empty Barbell Curls*
Max Chin Over Bar Hold
or Max Top of Ring Row Hold
*Curls should be slow and controlled