CrossFit 201 – CrossFit

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Warm-up

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-ups

5/5 SA DB Bent Over Rows

10 Scap Pull-ups

:30 Hollow Hold

STRENGTH

Weighted Pull-ups

15 minutes

5 x 3

Weighted Strict Pull-up

Metcon

Metcon (No Measure)

EMOM x 21 MINUTES

minute 1 – 200 meters Run

minute 2 – 15 Box Jumps

(24/20)

minute 3 – Athlete Choice
*Athlete can choose 10

Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.