CrossFit 201 – CrossFit

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Warm-up

AMRAP x 5 MINUTES

100 meter Run

5 Burpees

10 RKBS (workout weight)

15 Air Squats

Metcon (Time)

“”WHISKEY TANGO FOXTROT””

FOR TIME*

(Time Cap 45 minutes)

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing RX+(53/35)|RX (35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. (ie: 4 rounds 800 meter run, 15 squats, 15kbs, 15 pu…Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

*Bodyweight means – your bodyweight on the bar 🙂

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