CrossFit 201 – CrossFit

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Warm-up

2 minute Row/ machine

then:

AMRAP 12 minutes

10 Single KB Goblet Squats

5/5 KB RDLs

5/5 SA KB Clean

5/5 SA KB Strict Presses

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

Metcon

Metcon (3 Rounds for reps)

AMRAP 7 minutes

1,1,1…2,2,2…3,3,3…

DB Burpee RX+ (35/25)| RX (25/15)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP 5 minutes

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP 3 minutes

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat

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