CrossFit 201 – CrossFit
Warm-up
3 ROUNDS
:30 Bike
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps
*For the duck walk first round will be with empty hands,
2nd round PVC in the back rack,
3rd round PVC overhead like an OHS.
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 1REp max Snatch*
*Power or Squat, Athlete Choice
Snatch (1 rep max)
Metcon (AMRAP – Reps)
ON 7:00 RUNNING CLOCK…
50/40 Cal Bike
Max Power Snatch RX+ (135/95)| RX(95/65)