CrossFit 201 – CrossFit
200 meter Run
100 feet Gun Walk
15 Plate Ground to Overhead
15 Shoulder Swings/12 Knee Raises/10 Kipping Knee Raises / Toes to Something/7 Toes to Bar.
Technique / Skill Work
Rope Climb Progression
Toes to Bar Progression
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope Climbs*
MIN 2 – 7 Toes to Bar + 6 x 80′ shuttle sprints
MIN 3 – 10 Alternating Dumb bell Snatch
(Athlete Choice, Heavier)
*Athlete choice on number
and style. Can be legless or with legs.
Need to choose at start of
the workout and hold for entire EMOM.