CrossFit 201 – CrossFit

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Warm-up

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands,

2nd round PVC in the back rack,

3rd round PVC overhead like an OHS.

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1REp max Snatch*

*Power or Squat, Athlete Choice

Snatch (1 rep max)

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch RX+ (135/95)| RX(95/65)

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