Wednesday WOD

CrossFit 201 – CrossFit

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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

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