CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each) 10 Arm Crosses

10 Tuck-Jumps

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max Plate G2OH

Burgener Progression for Clean

(5-7 reps for each movement…) Down and Up

High Pulls (elbows high and outside) Muscle Clean

Clean Drop

Hang Power Clean

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed between Sets-

*Sets must be performed unbroken.

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