CrossFit 201 – CrossFit

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Warm-up

EMOM x 9 MINUTES

Min 1 – :45 Bike

Min 2 – 8/8 DB Single Leg RDL

Min 3 – :45 Plank

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish 3 Rep Max Deadlift

Deadlift (3 rep max)

Metcon

Metcon (Time)

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift

RX+(275/185)| RX(225/155)

12-9-6

Strict HSPU

*Workout is performed 21 cals on bike, 15 deadlifts,

then 12 strict HSPU and so

on…

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