CrossFit 201 – Sweat!
Metcon (No Measure)
0-6 minutes
1 Round:
500 meters Row
25 DB Thrusters 35/20
15 Pull-Ups/ Ring Rows
6-12 minutes
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders/ 2x’s singles
12-18 minutes
1 Round:
500 meters Row
25 DB Thrusters 35/20
15 Pull-Ups
18-24 minutes
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders/ 2x’s singles
24-30 minutes
1 Round:
500 meters Row
25 DB Thrusters 35/20
15 Pull-Ups
30-36 minutes
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders/ 2x’s singles
Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.
If you want to beef it up a little, you can use heavier DB’s on the 2nd and 3rd rounds of thrusters.