CrossFit 201 – CrossFit
Warm-up
3:00 Bike Then…
2 ROUNDS
15 Jumping Jacks
10 Groiners + Twist
10 Jumping Squats – 10 Jumping Lunges
5 PVC Press from 1⁄4 squat – 5 PVC Press From Split*
*PVC press will be from the front rack position, :02 pause at the top
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to 1 Rep Max Clean & Jerk
*Power or Squat, Athlete Choice
Squat Clean and Jerk (1 rep max)
Clean and Jerk (1 rep max)
Power
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Scale: 95/65