CrossFit 201 – Sweat!

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Metcon (No Measure)

(0-15 min…)

3 Rounds:

500 meter Row

15 pull-ups (ring rows)

10 devil press 25/15s

(15-30 min…)

3 Rounds:

25/20 Cal bike

20 DB Bench press 45/25s+

10 dips (ring or bench)

(30-40 min…)

10 minutes AMRAP: “abs”

15 up downs

15 plate sit-ups (35/25lb.)
*You may add a little weight to your lap on the dips if you like.