CrossFit 201 – Sweat!

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Metcon (5 Rounds for reps)

5 Rounds:

1 min Wall Balls 20/14lb.

1 min Double Unders

1 min DB Power Cleans 45/30s

1 min Box Jumps 24/20″

1 min Bike for Cals

1 min rest

3 min rest.

Metcon (No Measure)

3 Rounds: (for quality)

10 DB Box Step Ups

10 V-Ups (stay hollow)

10 DB RDLs

1 min Weighted Plank
That first part is “fight gone bad” style and should be extremely challenging if you do it right!

Part 2 is going to be a little slower, but is some much needed Glute, Hamstring, and Ab work with emphasis on quality over time. Gotta do these things sometimes to get better and feel better.