Wednesday WOD

CrossFit 201 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Death by power cleans and burpees over bar

1- 1 power clean + 1 burpee over bar

2- 2 power cleans + 2 burpees over bar

3- 3 power cleans + 3 burpees over bar

Etc.. until you fail to complete everything in 1 minute (aka.. die).

Take the next minute off, lower last full set by 1 rep

and keep going until last person in the class “dies”

Use 55% of your 1 rep max power clean.

(You should be able to do 10+ touch and go reps when fresh)

Score = Total rounds and reps before failing. Every minute is 1 round. *Mark the weight used in notes.

Metcon (Time)

3 Rounds

10 strict pull ups

20 push ups

30 alternating pistols

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