CrossFit 201 – CrossFit

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Warm-up

3-4 ROUNDS

10 min cap

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

50ft OH Carry*

Metcon (Time)

FOR TIME

800 meters Run

13 HSPU (DB Push Press)

13 DB Muscle Clean RX+(50/35)| RX(35/25)*

13 Box Jumps (30/24)

400 meters Run

13 HSPU (DB Push Press)

13 DB Muscle Clean RX+(50/35)| RX(35/25)*

13 Box Jumps (30/24)

200 meters Run

13 HSPU (DB Push Press)

13 DB Muscle Clean RX+(50/35)| RX(35/25)*

13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

Cool Down

5:00 Foam Rolling

Focus on Upper Back and

Lower Legs

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