CrossFit 201 – CrossFit
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)