CrossFit 201 – CrossFit

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Warm-up

2 Minutes on a Bike or Rower then…

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Squat Clean Complex

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Metcon

Metcon (6 Rounds for time)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean RX+(155/105)| RX(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toes to Bar

Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done

then take a mandatory :30 rest before the next 1:30 work period.
Score: time you finish full round (before the front rack hold)

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