Sunday WOD

CrossFit 201 – CrossFit

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Partner Style, Mirror One Another Through the Full Warm-up…


400m Run (run together)

10 Air Squats

10 KB Swings

5/5 KB Push Press (Left/Right)

5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab an empty barbell:

10/10 Alternating Groiner Stretch

20 Barbell Hops (both feet hop over bar)

5 Push-ups (knee or upright)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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