CrossFit 201 – CrossFit
Warm-up
General Mobility
2 Rounds
250 meter row/ 200 meter run
10 Up Down into Tuck Jumps
10 1 1/4 Squats
5 Empty Bar Power Cleans (can increase weigth in round 2)
Metcon (Time)
For Time:
Run/ Row 800 meters
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Run/ Row 800 meters
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
*RX+ is 225/155
*There is no break between sections.
Essentially this is the classic “Holleyman” workout with running/ rowing and burpees instead of HSPU’s.
*Time CAP: 35 min.