Tuesday WOD

CrossFit 201 – CrossFit

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Lax ball shoulders and triceps

2 Rounds

1 minute row

2 Wall Walks

10 Handstand Hold Shrugs

10 Pullup Shrugs

5 Barbell High Pulls

5 Barbell Power Cleans

5 Barbell Push Press

5 Barbell Jerks

Metcon (Time)

(0-10 minutes)

5 Rounds For Time:

6 Power Cleans 185/135

12 C2B (pullups)
*If you are not done by 9min. you should probably stop and get ready for part 2.

Metcon (Time)

(10-18 minutes)

For Time:

100 Cal Row
*With a partner. Alternating every 10 calories.

*If solo, do 5 sets of 10 calories with equal work to rest ratio.

Metcon (Time)

(18-32 minutes)

For time:


Jerks 135/95

Burpees over the bar

BE AWARE of the time caps for each section!

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