CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS (progress movement every round)

:30 of…Single Unders – Fast Singles – High Jump Singles – DU’s or attempts

10 Reps of…Plate DL – Plate Power Clean – Plate G2O – Plate Thruster

10 Reps of…BW Lunge – Lunge with Twist – Groiner with Twist – Bootstrapper

Metcon

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00 MINUTES…

1500 meters Row

25 Plate Ground to Overhead RX+(45/35)| RX(35/25)

Max Double Unders in Remaining Time
Score the max double unders per round

Cool Down

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

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