CrossFit 201 – CrossFit

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Warm-up

AMRAP x 4 MINUTES

5 Barbell Good Mornings

10 Knee Push Ups

15 Air Squats (Or Back Squats if you feel good!)

Then:

5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press

1 minute Mountain Climber Stretch (Open up hip flexors)

5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press

1 minute Puppy Dog Stretch (Open up lats)

5 Power Cleans + 5 Push Jerks

1 minute stationary Frankensteins

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go

Power Clean & Jerk

*Moderate-Heavy Loading

Clean and Jerk (1 x 3)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

5:00 Slow Pedal on Bike/ Row/

Walk

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