CrossFit 201 – CrossFit

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Warm-up

3 minutes Bike

5 inch worms

5 clean grip presses

5 clean grip presses in a quarter squat 5 push press

5 split jumps (no bar)

5 jerk balance (pvc)

5 split jerks

With empty barbell or PVC

Modified Burgener Warmup

5 Down/Up (Shrug from high hang)

5 Scarecrow (shrug high elbows from high hang)

5 Muscle Clean (fast turnover and elbow punch)

5 Tall Clean (1/2) (land in half squat stance)

5 Tall Clean (full) (land in full squat)

STRENGTH

ON A 20:00 RUNNING CLOCK…

Establish 1 rep max Clean & Jerk

Clean and Jerk (1 rep max)

Metcon

Metcon (Time)

FOR TIME

30 Wall Ball (20/14)

5 Power Clean RX+(185/125)| RX (155/105)

20 Wall Ball

5 Power Clean

10 Wall Ball

5 Power Clean

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