CrossFit 201 – CrossFit
Warm-up
3-4 ROUNDS
10 min cap
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*
Metcon (Time)
FOR TIME
800 meters Run
13 HSPU (DB Push Press)
13 DB Muscle Clean RX+(50/35)| RX(35/25)*
13 Box Jumps (30/24)
400 meters Run
13 HSPU (DB Push Press)
13 DB Muscle Clean RX+(50/35)| RX(35/25)*
13 Box Jumps (30/24)
200 meters Run
13 HSPU (DB Push Press)
13 DB Muscle Clean RX+(50/35)| RX(35/25)*
13 Box Jumps (30/24)
*Sumo stance for DB Muscle Clean
Cool Down
5:00 Foam Rolling
Focus on Upper Back and
Lower Legs