CrossFit 201 – CrossFit

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Warm-up

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Technique / Skill Work

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Metcon

Metcon (Time)

TIME CAP: 14 minutes

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge RX+(50/35)| RX(35/25)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute,

including at 3,2,1 go, perform

3 Box Jumps (24/20)

Cool Down

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.