CrossFit 201 – CrossFit
Warm-up
Burgener Clean Warmup
8 minutes to set up/ warm up for
Cleans and Bench Press
Metcon (Time)
Minutes 0-24:
Metcon (Weight)
Every 4 minutes x 6 rounds:
3 Power Cleans (Climbing)
3 Bench Press (Climbing)
500 meters Row (90%+ effort)
Minutes 24-30
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 🙂
Metcon (Time)
Minutes 30-42
Get as far as possible:
For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
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 🙂