CrossFit 201 – CrossFit

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Split Jerk (5 x 3)

Pause Split Jerks

*Pause for 2 seconds at the dip and explode up

*Stay Light and focus on technique

:20 L-sit hold on rings between sets (top of ring support position)

-scale to knee tuck hold

-scaled to L-Sit/ tuck on boxes instead of rings

Metcon (Time)

Time Cap: 18 minutes

250 meter row

10 Front Squats 135/95 RX+/ 115/75 RX

5 Bar Muscle Ups

250 meter row

8 Front Squats 135/95 RX+/ 115/75 RX

4 Bar Muscle Ups

250 meter row

6 Front Squats 135/95 RX+/ 115/75 RX

3 Bar Muscle Ups

250 meter row

4 Front Squats 135/95 RX+/ 115/75 RX

2 Bar Muscle Ups

250 meter row

2 Front Squats 135/95 RX+/ 115/75 RX

1 Bar Muscle Ups

*Scale with C2B Pullups (double from bar muscle ups)

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