CrossFit 201 – CrossFit

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Warm-up

3 minute run or machine

3 ROUNDS…

25’ Bear Crawl

25’ Jumping Air Squat

25’ Broad Jumps

25’ Burpee Broad Jumps

STRENGTH

ON A 13:00 RUNNING

CLOCK…

Build to a “Heavy” Set of the

Following Complex:

1 Deadlift

1 Hang Power Clean (Tall)

1 Hang Power Clean

(Mid-Thigh)

Deadlift Clean Complex Nov 2019 (1 heavy set)

1 Deadlift

1 Hang Power Clean (Tall)

1 Hang Power Clean

(Mid-Thigh)

Metcon (Time)

Time Cap: 16 minutes

6 ROUNDS FOR TIME

10/8 Cal Row

10 Hand Release Push-Ups

8 Hang Power Cleans

RX+(135/95)|RX(95/65)