CrossFit 201 – CrossFit

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Warm-up

AMRAP 5 minutes

2 Burpees

4 Ring Rows

6 Air Squats*

*Change to Jumping Air Squats 2:30 into AMRAP.*

WITH A PVC

8 Down/Up

8 Scarecrow

8 Muscle Snatch

8 Overhead Squats

5 Snatch Drops (1/2)

5 Snatch Drops (full)

5 Hang Power Snatch

STRENGTH

ON A 20:00 RUNNING CLOCK…

Establish 1 rep max Snatch

Snatch (1 rep max)

Metcon

Metcon (Time)

Time Cap: 15 minutes

FOR TIME

10,9,8,7…1

Hang Power Snatch RX+: (95/65)|RX:(65/45)

*5 Strict Pull-ups

then

5 Box Jump Overs after each set 24/20

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