Wednesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Clean Complex

Clean Pull + Hang Clean

1+1@70%

1+1@75%

1+1@80%

1+1@85%

if you feel good continue building to a heavy 1+1

*Pull from the FLOOR

*Hang Squat Clean

*% from your sqaut clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

15/ 10 calorie Echo Bike (25/20 airdyne)

12 Squat Cleans 135/95 RX+/ 95/65 RX

9 Toes to Bar

*For bigger classes, use rowers too

20/15 cal row!

fill out the form below to get started!

Take the first step towards getting the results you want!