CrossFit 201 – CrossFit
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