CrossFit 201 – CrossFit

View Public Whiteboard

Hang Clean Complex

10 minutes

Hang Clean Pull + Hang Squat Clean →

2(1+1) @ 70%,

2(1+1) @ 75%,

2(1+1) @ 80%,

if you feel good continue building to a heavy 2(1+1)

*% from your full clean

*Can drop the bar after first clean, before second pull

Metcon (5 Rounds for calories)

For Max Calories

5 Rounds

AMRAP 2:00 minutes

5 Deadlift @ 315/205 RX+/ 205/135 RX

10 BF Burpees RX+/ 7 BFB RX

15 T2B RX+/ 10 T2B RX

Max Calorie Echo Bike w/ Remaining Time

Rest 2:00 between AMRAPs

*Scale so you have at least :30 on the bike.

*Airdyne is not RX+/ RX

*Reset bike after each round