CrossFit 201 – CrossFit

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Warm-up

AMRAP x 10 MINUTES

8/6 Cal Bike

8 Ring Rows/ 8 Kipping Swings

8/8 SA DB Strict Presses

8/8 SA DB Hang Power Snatches

25 Shoulder Taps in Push Up Plank / 25’/25’ SA OH Walk

STRENGTH

PARTNER WORKOUT

IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Score is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

Bench Press (1 x 3)

personal 1 x 3 score

Metcon (3 Rounds for weight)

BENCH PRESS TOTAL
1 x 3 per person

Total Team Weight Total

Metcon

PARTNER WORKOUT

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Pull Ups

10 Push Ups

15 Air Squats

*Two athletes work at a time, while one rests.

Rotate as needed. Score is the number

of rounds completed in Cindy + number

of Cals on the bike to the nearest set of 10.

For example…

30 Cals = 3,

70 Cals = 7,

110 Cals = 11.

No credit for partially completed sets of 10.

For example…29 Cals = 2,

71 Cals = 7,

115 Cals = 11.

Metcon (AMRAP – Rounds)

Partner Metcon

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