CrossFit 201 – Bootcamp

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Metcon (2 Rounds for time)

Minute 0-8

DB Grace (Squat Version)

30 Squat Clean and Jerks

(Rest remaining time)

Minute 8 – 16

21-15-9

Pushups

DB Snatches (21 left, 21 right) (15 left, 15 right) etc

(Rest remaining time)

Metcon (2 Rounds for reps)

Minute 16-24

AMRAP

3-6-9-12 ETC

DB Burpees

DB Stationary Lunges (3 left, 3 right – 6 total) then (6 left, 6 right… etc)

Minute 24 – 26

Rest

Minute 26 – 30

5-10-15 etc..

Medball situps

Medball Russian Twists (double the situp amount)