CrossFit 201 – CrossFit

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Shoulder Press (3 x 5)

*5 seconds up, 5 seconds down

*10 plate shoulder raises + 10 plate OH situps

*Complete a set every 3 minutes

Metcon (3 Rounds for time)

With a running clock

Minutes 0-5

For Time:

9-6-3

Bar Muscle Ups

Push Ups

Minutes 5-10

For Time:

15-12-9

C2B Pull Ups

Push Ups

Minute 10-15

For Time:

21-15-9

Pullups

Push Ups

*Scale Bar Muscle ups with

Inverted Ring Rows (parallel to floor *use box)

*Scale C2B with jumping C2B

*Sclae Pullups with jumping pullups

consider each 5 minute increment as a round.