CrossFit 201 – CrossFit

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Warm-up

4 ROUNDS INCREASING EFFORT EACH ROUND

200 meters Row

7 Up Down Broad Jumps

7 Jumping Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

Metcon (5 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 Touch and Go Power Snatch RX+(115/75)| RX(75/55)*

*Power Snatch must be performed

Unbroken & Touch-N-Go in sets…

either 6 UB, 3/3, 4/2. No singles.
Score: total reps

Row 500/400 = 1 rep

Cool Down

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch

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