CrossFit 201 – CrossFit
STRENGTH
Every 45 seconds, for 20 rounds (15 minutes)
Rounds 1-10 (5 each movement)
ODD: 3 Hang Squat Clean + 3 Front Squat → Building
EVEN: 9-12 HSPU (Open Standard)
Rounds 11-20
ODD: 2 Hang Squat Clean + 1 Front Squat → Continue Building
EVEN: 6 Deficit HSPU → choose a deficit in which you are able to stay UB
5 minute REST
Hang Squat Clean + Front Squat (3 + 3)
Hang Squat Clean + Front Squat (2 +1)
Metcon
Metcon (Time)
Minute 20 (time cap 10 minutes)
For time:
9-15-21 of:
Thrusters @ 95/65 RX+/ 75/55 RX
Toes to Bar