Tuesday WOD

CrossFit 201 – CrossFit

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Banded Lat Stretch

Wrist Stretches

2 Rounds

:30 high knees

:30 butt kicks

:30 penguin jumps (double tap) (singles/ double in round 2)

10 Kip Swings

5 Strict Pullups/ 5 Ring Rows

10 Barbell Push Jerks (may increase weight round 2)

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)


100 Double Unders

20 Burpees


5 Push Jerks 135/95

10 Pull-ups


100 Double Unders

20 Burpees


5 Push Jerks 155/105

8 CTB Pull-ups


100 Double Unders

20 Burpees


5 Push Jerks 185/115

3 Muscle UPs

Little advanced today, but we haven’t done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.

You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.

If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.

Notice you get a 2 minute REST after each jerk + pull section to change your weights etc..

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