CrossFit 201 – CrossFit

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Clean Complex

Barbell Cycling

EMOM for 12 minutes:

Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building

Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building

Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 1 to 4

1 x 6

Clean Complex

Barbell Cycling

EMOM for 12 minutes:

Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building

Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building

Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 5 to 8

1 x 4

Clean Complex

Barbell Cycling

EMOM for 12 minutes:

Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building

Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building

Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 9 to 12

1 x 2

Metcon (3 Rounds for calories)

AMRAP 4 minutes

21/15 Calorie Bike

21 Deadlifts @ 225/155

21 Box Jump Overs @ 24/20

Max Calorie Bike w/ Remaining time

REST 3 Minutes

AMRAP 3 minutes

21/15 Calorie Bike

15 Deadlifts @ 275/185

15 Box Jump Overs @ 30/24

Max Calorie Bike w/ Remaining time

REST 2 Minutes

AMRAP 2 minutes

21/15 Calorie Bike

9 Deadlifts @ 315/205

9 Box Jump Overs @ 36/30

Max Calorie Bike w/ Remaining time

*Stagger larger classes by 2 minutes

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