Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

Time Cap: 10 minutes

4 ROUNDS INCREASING EFFORT EACH ROUND

200 meters Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

EXTENDED WARM-UP

EMOM x 8 MINUTES

2 Touch and Go Power Cleans*

*Build to a heavy double in sets 1-4

then use same weight across for final 4 sets.

Power Clean (8 x 2)

Metcon

Metcon (Time)

FOR TIME

Time Cap: 10 minutes

22-16-10

Up-Down

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

Cool Down

FINISHER

ON A 10:00 RUNNING CLOCK…

Handstand Walk, Wall Walk or Handstand Hold Practice & Play

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