CrossFit 201 – CrossFit
Warm-up
4 ROUNDS (progress movement every round)
:30 of…Single Unders – Fast Singles – High Jump Singles – DU’s or attempts
10 Reps of…Plate DL – Plate Power Clean – Plate G2O – Plate Thruster
10 Reps of…BW Lunge – Lunge with Twist – Groiner with Twist – Bootstrapper
Metcon
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00 MINUTES…
1500 meters Row
25 Plate Ground to Overhead RX+(45/35)| RX(35/25)
Max Double Unders in Remaining Time
Score the max double unders per round
Cool Down
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body