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BOOTCAMP 10/1/18

CrossFit 201 – Bootcamp View Public Whiteboard Metcon (Time) 3 Rounds 10 DB Deadlift 100′ DB Farmer’s Carry 100′ DB Front Rack Lunge Right Into

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Monday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (No Measure) For Quality 3 Rounds 15 DB Deadlifts 70/50 80′ Farmers Carry 15 GHD Hip Extensions

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Sunday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) PARTNER WOD (Full Alternating Rounds) AMRAP 10 minutes 20 Air Squats 10 Alternating Front

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Saturday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (5 Rounds for weight) 5 Rounds Every 2 minutes 2/2 DB Power Clean and Jerk + 40

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Friday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (No Measure) For Quality 3 Rounds 8 GHD Supine DB Bench Press 10 Plate Raises 8 Band

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Thursday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 minutes 200 meter run 21 KBS 50/35 200 meter run

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BOOTCAMP 9/26/18

CrossFit 201 – Bootcamp View Public Whiteboard Metcon (No Measure) EMOM 30 1) 15/12 Calorie Row 2) 15 KBS 3) 30 Air Squats 4) 15

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Wednesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Metcon WE WILL MISS YOU COACH DAN! Metcon (Time) On a running clock Minutes 0-12 3 rounds 30

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Tuesday WOD

CrossFit 201 – CrossFit View Public Whiteboard Split Jerk (5 x 3) Pause Split Jerks *Pause for 2 seconds at the dip and explode up

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BOOTCAMP 9/24/18

CrossFit 201 – Bootcamp View Public Whiteboard Metcon (Time) 5 Rounds 200 meter run 30 double unders 20 abmat situps 10 alt db snatches Metcon

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