CrossFit 201 – CrossFit
Warm-up
4 Rounds (10:00 CAP)
40 Jumping Jacks –
30 Mountain Climbers –
20 Straight Leg Sit-ups –
10 Up-Downs
15 KB Deadlifts –
12 Goblet Squats –
5/5 SA KB Front Squat –
5/5 SA KB Thruster
15 Ring Rows –
12 Kips Swings –
10 Jumping Pull-ups –
6 Kipping Pull-ups
STRENGTH
CLEAN COMPLEX
EVERY 1:30 FOR 8 SETS
2 Squat Cleans*
*Sets 1-4 @Moderate-Heavy,Building
Sets 5-8 @Heavy, Across
Squat Clean (8 sets x 2)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale: 65/45