CrossFit 201 – CrossFit

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Warm-up

Increase Spreed with Every AMRAP

AMRAP x 7 MINUTES

10 Up-Downs

10 Plate Deadlifts

5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x 5 MINUTES

8 Up-Downs

8 Plate Deadlifts

4/4 Front Rack Plate Lunges

– Rest 1:00 –

AMRAP x 3 MINUTES

6 Up-Downs

6 Plate Deadlifts

3/3 OH Plate Lunges

Metcon

Metcon (7 Rounds for reps)

EMOM x 21 MINUTES

MIN 1 — 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups (24/20)

MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)

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