CrossFit 201 – CrossFit
Burgener Clean Warmup
8 minutes to set up/ warm up for
Cleans and Bench Press
Every 4 minutes x 6 rounds:
3 Power Cleans (Climbing)
3 Bench Press (Climbing)
500 meters Row (90%+ effort)
Clean up equipment
Score is slowest row 😉
Put max Power Clean and bench press in comments.
Try and really smash that row or it’s going to feel like a really long rest break.
Start at about 70% effort and build.
DO NOT start super light, unless working on technique 🙂
Get as far as possible:
For Time and Quality:
If you need to scale, try one of these options:
1.) kipping one of them or both of them.
2.) 10 rounds of 3 and 3 or a doable #
3.) Advanced option. Try a vest or a HSPU deficit.
4) Do hand release pushups and banded pullups/ ring rows 🙂