CrossFit 201 – CrossFit

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Warm-up

Coach’s Choice

Metcon

WZA Qualifier Workout 5

0:00-15:00

For time (Time Cap 12)

complete: 21-15-9:

Barbell Thrusters 95/65 RX 65/45 Scaled

Calorie Row

Burpee Over Rower

*If not completed within 12 minutes, continue to next part:

With the remaining time (before 15 minutes)

Find a 1 Rep max Squat Clean Thruster

*OK to jerk under thruster

*If class is too big for amount of rowers: sub burpees over bar instead of rower.

Metcon (Time)

21-15-9
time cap: 12 minutes

STRENGTH

Squat Clean Thruster (1 rep max)

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