CrossFit 201 – CrossFit

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Warm-up

AMRAP 7 minutes (LIGHT DB)

5 Half Kneeling DB Press (Right arm)

5 SA FR Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 SA FR Split Squat (Left arm)

:20 Hollow Hold

25 ft High Bear Crawl (arms and legs straight)

Metcon

Metcon (Time)

Time Cap: 28 minutes

4 ROUNDS FOR TIME

600 m Run

16 Single Arm DB Burpee RX+:(50/35)| RX: (35/25)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating.

Perform 8 on one side then 8 on the opposite side.

*600 meter run = right on Susquehanna and to the end where Tennis place is.

Cool Down

Metcon (3 Rounds for reps)

GUNS & GUTS FINISHER

3 SETS TO FAILURE

Max DB Hammer Curls

Max DB Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed between sets-

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