Thursday WOD

CrossFit 201 – CrossFit

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4 Rounds

200 meter Run

100 feet Gun Walk

15 Plate Ground to Overhead

15 Shoulder Swings/12 Knee Raises/10 Kipping Knee Raises / Toes to Something/7 Toes to Bar.

Technique / Skill Work

15 minutes:

Rope Climb Progression

Toes to Bar Progression


Metcon (No Measure)


MIN 1 – 1, 2, or 3 Rope Climbs*

MIN 2 – 7 Toes to Bar + 6 x 80′ shuttle sprints

MIN 3 – 10 Alternating Dumb bell Snatch

(Athlete Choice, Heavier)

*Athlete choice on number

and style. Can be legless or with legs.

Need to choose at start of

the workout and hold for entire EMOM.

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