CrossFit 201 – Sweat!

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Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP

7 Calories Bike

7 DB Front Squats 35/25

7 Burpees

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

10 DB Power Cleans 45/30

15 Box Jumps 24/20″

200 meter run/ 250 meter row

Metcon (No Measure)

Extra credit:

3 rounds

10 (each) Banded wood chops

immediately into;

1 min. Weighted Plank

(For the Banded wood chops, put a band around the rig at about shoulder level, straighten arms and use your core to twist)