CrossFit 201 – CrossFit
Warm-up
AMRAP 5 minutes
2 Burpees
4 Ring Rows
6 Air Squats*
*Change to Jumping Air Squats 2:30 into AMRAP.*
WITH A PVC
8 Down/Up
8 Scarecrow
8 Muscle Snatch
8 Overhead Squats
5 Snatch Drops (1/2)
5 Snatch Drops (full)
5 Hang Power Snatch
STRENGTH
ON A 20:00 RUNNING CLOCK…
Establish 1 rep max Snatch
Snatch (1 rep max)
Metcon
Metcon (Time)
Time Cap: 15 minutes
FOR TIME
10,9,8,7…1
Hang Power Snatch RX+: (95/65)|RX:(65/45)
*5 Strict Pull-ups
then
5 Box Jump Overs after each set 24/20