CrossFit 601, CrossFit 601 South – CrossFit


200m Run


2 sets

10 kip swings

10 push ups

5 single arm ring row (each side)


Narrow Grip Bench Press (Build to a 4RM)

After each set perform 3-5 strict pull ups.. If you cannot perform unassisted pull ups perform 3 negative repetitions.

Athletes may sub. muscle ups in place of the strict pull ups.


10 min. amrap

25 hollow body bounce

25 straight body crunch

25 kayaks (bumper/med. ball)

60 sec. plank


Metcon (No Measure)

Odd Object Work

Suitcase carry

Sand bag carry/hold

Sled Pull

Sled Push

Sled Drag

3-4 Sets

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