CrossFit 201 – CrossFit

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Warm-up

General Mobility

2 Rounds

250 meter row/ 200 meter run

10 Up Down into Tuck Jumps

10 1 1/4 Squats

5 Empty Bar Power Cleans (can increase weigth in round 2)

Metcon (Time)

For Time:

Run/ Row 800 meters

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135

Run/ Row 800 meters

15 Rounds:

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135
*RX+ is 225/155

*There is no break between sections.

Essentially this is the classic “Holleyman” workout with running/ rowing and burpees instead of HSPU’s.

*Time CAP: 35 min.

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