Wednesday Sweat

CrossFit 201 – Sweat!

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Metcon (2 Rounds for calories)

2 Rounds

5 minutes AMRAP:

5 Rounds

7 Box Jumps + 8 Plate Squat Cleans 55/35 lb.

Max Cal Bike in remaining time!

Rest 1 minute
(Time CAP: 35 minutes)

Just to be clear… 18 of each movement, then 16, then 14… All the way to 2.

Left+Right= 2 reps on the lunges

RX+ 115/75

Metcon (5 Rounds for calories)

5 min AMRAP:

5 Rounds

7 Burpees + 8 Plate Ground To Overhead

Max Cal Row in remaining time!

Rest 1 minute

Rest 3 minutes

Metcon (Time)

12 minutes to finish…


Russian Swings 70/53 lb.


Immediately into…


Up – downs

Ab Mat Sit-ups
*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.

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