CrossFit 201 – CrossFit
Warm-up
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
STRENGTH
EVERY 1:30 FOR 6 SETS
2 Touch & Go Power Snatch
*Build to a moderate-heavy
double in sets 1-3 then use
same weight across for final 3 sets.
Power Snatch (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch RX+(155/105)|RX(115/75)
6 Toes 2 Bar
6 Strict Pull-ups
6 Toes 2 Bar