WEEK 8 OF 9 / DAY4

CrossFit 201 – CrossFitView Public WhiteboardFront Squat (10 rep max)Shoulder Press (10 MINUTES TO FIND… MAX Strict Presses (95/65))

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upWith a light KB… AMRAP x 8 3/3 KB Windmills 5/5 KB Upright Row 5/5 KB Single Arm Shoulder Press 5/5 Staggered Stance Goblet Good MorningMetconMetcon (Time)50-40-30-20-10 Double Unders Toes to Bar *Run 400...

WEEK 8 OF 9 / DAY3

CrossFit 201 – CrossFitView Public WhiteboardDeadlift (1 Rep Max)Metcon (Weight)3 SETS Single Leg RDL 8/8 -Rest 1:00 b/t-

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upBody Flow… 1:00 Cat-Cows 1:00 Elbow to Instep w/ Rotation (each side) 1:00 Tempo Air Squats (5211) (Stay active) 1:00 Wall-Sit With an empty barbell (or PVC) perform… 10 Back Squats 8 Cossack Squats...

Thursday WOD

CrossFit 201 – CrossFitView Public WhiteboardWarm-upAlternating EMOM with a Partner… EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 2 Wall Walks + 8 Ring Rows Into… EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 4 Burpees + 8...