CrossFit 201 – CrossFit

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Warm-up

AMRAP 5 minutes

100 meter Row

10 Alternate Groiners

10 DB Strict Press (Light)

5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

Rest 1:30

AMRAP 5 minutes

100 meter Row

10 DB Front Squat

10 DB Push Press

5 Up-Downs (speedy hips!)

Into Barbell Warm up:

10/10 Elbow Punches with BB (Front Rack)

10 BB Back Rack Lunges

10 BB Kang Squats

10/10 Elbow Punches with BB (Front Rack)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

FINISHER

“SUNS OUT, GUNS OUT”

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold

or Max Top of Ring Row Hold

*Curls should be slow and controlled

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