Wednesday WOD

CrossFit 201 – CrossFit

View Public Whiteboard


Warm-up

AMRAP x 7 MINUTES

10 Cal Row

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain Climbers

Death Row (20 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees
*Scale as needed to accomplish the

work in each minute in :50-:45 or less.

Score:

minute 1: each calorie is 1 rep

minute 2: each burpee is 1 rep

each minute is 1 round

Cool Down

FINISHER

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed between Sets-

fill out the form below to get started!

Take the first step towards getting the results you want!