CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS…

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight Kip Swings

STRENGTH

EMOTM 8 minutes

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Squat Clean (8 x 1)

Metcon

Metcon (Time)

Time Cap: 12 minutes

3 ROUNDS FOR TIME

200 meters Run

10 Chest to Bar Pull-ups

21 Deadlift RX+(225/155)|RX(155/105)