CrossFit 201 – CrossFit

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Warm-up

EMOM x 8 MINUTES

MIN 1: Up Downs / Air Squats / V-ups / Burpees

MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders

STRENGTH

CLEAN COMPLEX

E2MOM x 10 MINUTES…

1 Squat Clean + 2 Front Squats

*Start moderate and progress

every set to heaviest set of complex.

Clean Complex (10 x 3)

5 x 3 – Every 2 minutes on the minute

(Please ignore the 10 x3 in the rep scheme, it’s a mistake)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 minutes

2 Squat Clean RX+(225/155)|RX(165/115)

20 Double Unders

10 Toes 2 Bar

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