CrossFit 201 – CrossFit

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Warm-up

3 Rounds

Partner Warm-up

Partner 1: :30 Arms only Rowing –

:30 Legs only Rowing –

1:00 Full Rowing Strokes

Partner 2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Metcon

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

Time Cap: 30 minutes

FOR TIME*

150 Cal Bike

600 meters KB Farmer Carry (70/53)

150 Cal Row
*Partner 1 works while Partner 2 rests.

Partners walk the 600 meters

together switching as needed.

Cool Down

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches