CrossFit 201 – CrossFit
Split Jerk (5 x 3)
Pause Split Jerks
*Pause for 2 seconds at the dip and explode up
*Stay Light and focus on technique
:20 L-sit hold on rings between sets (top of ring support position)
-scale to knee tuck hold
-scaled to L-Sit/ tuck on boxes instead of rings
Metcon (Time)
Time Cap: 18 minutes
250 meter row
10 Front Squats 135/95 RX+/ 115/75 RX
5 Bar Muscle Ups
250 meter row
8 Front Squats 135/95 RX+/ 115/75 RX
4 Bar Muscle Ups
250 meter row
6 Front Squats 135/95 RX+/ 115/75 RX
3 Bar Muscle Ups
250 meter row
4 Front Squats 135/95 RX+/ 115/75 RX
2 Bar Muscle Ups
250 meter row
2 Front Squats 135/95 RX+/ 115/75 RX
1 Bar Muscle Ups
*Scale with C2B Pullups (double from bar muscle ups)