CrossFit 201 – CrossFit
Warm-up
3 ROUNDS
10 High Knees (each)
10 Sit-ups
10 Mountain Climbers (each) 10 Arm Crosses
10 Tuck-Jumps
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – Run 200m
MIN 2 – Max Plate G2OH
Burgener Progression for Clean
(5-7 reps for each movement…) Down and Up
High Pulls (elbows high and outside) Muscle Clean
Clean Drop
Hang Power Clean
Metcon (7 Rounds for weight)
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest as Needed between Sets-
*Sets must be performed unbroken.