CrossFit 201 – CrossFit

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Warm-up

AMRAP x 10 Minutes

Partner 1: 100m Run

Partner 2: 10 Air Squats Then Max Plate Ground to Overhead

When Partner 1 returns athletes will switch.

Technique / Skill Work

EMOM X 8 MINUTES

MIN 1 – :45 HS Hold or 5 HSPU Negatives

MIN 2 – :45 Max Air Squat

Metcon

PARTNER WORKOUT TEAMS OF 2

AMRAP x 15 MINUTES

Partner 1 — COMPLETE 1 ROUND

5 HSPU

10 No Push up Burpees

15 Sit-ups

Partner 2 — PERFORM Max Back Squat RX+ (155/105)|RX (135/95)

*Partner 1 Completes a full round while Partner 2 performs max reps of Back Squat.

*Once Partner 1 finishes the round, switch.

* Score is the total number of Back Squats.

*Back Squats from floor not rack

Metcon (AMRAP – Reps)

TOTAL BACK SQUATS

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