CrossFit 201 – CrossFit

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Warm-up

AMRAP x 8 MINUTES

20 Singles – 20 Fast Singles

10 KB Deadlift – 10 KBS

10 Step ups – Box jumps

10 Hollow Rocks – Up-Downs

*at the 4 min mark switch to second movement

Metcon

Metcon (Time)

Time Cap: 25 minutes

180 Double Unders

60 KB Swing RX+ (53/35)|RX (35/26)

40 Box Jump Over (24/20)

20 Ring Muscle Up

40 Box Jump Over

60 KB Swing (53/35)|(35/26)

180 Double Unders

*Scale muscle ups with burpee pullups/ jumping

muscle ups. Or scale number of reps.

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