CrossFit 201 – CrossFit

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Warm-up

AMRAP 6 minutes

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

Barbell warm up

10 Snatch Deadlifts

8 High Pulls

8 High Muscle Snatches

8 Hang Power Snatch

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

*Moderate-Heavy Loading

Power Snatch (1 x 3)

Metcon

Metcon (Time)

Time Cap: 15 minutes

11-9-7-5 Power Snatch

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

Bar Muscle-Up