Thursday WOD

CrossFit 201 – CrossFit

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Lat & Chest mobility

3 Rounds

1 minute bike/ row

3 Strict Pullups

6 Pushups

12 Air Squats

Metcon (2 Rounds for reps)

2 Rounds:

Min. 1) Max Bench Press 185/95

Min. 2) 200m Row

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press 185/95

Min. 5) 15/12 Cal Bike

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press 185/95

Min. 8) 200m Row

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press 185/95

Min. 11) 15/12 Cal Assault Bike

Min. 12) Max Pull-Ups
*Seems more complicated than it actually is. It’s just switching out different cardio pieces, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time.

*RX+ is strict pull-ups or muscle ups, which also a good idea to ensure you don’t do too many reps.

*A DB Bent Over Row could be a great change up here as well, just saying! About 20sec. of work on each side.

*Workout inspo from RF!

Technique / Skill Work

Metcon (AMRAP – Reps)

Accessory Work

(AMRAP – Reps)

10 min. to get as far as possible…


Russian KB Swings 70/53


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