Search
  • CrossFit AMRAP

Wednesday, May 13th

On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil's Press


On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 6 Devil's Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 Thrusters




Notes:

  • A new round starts every 5 minutes in this interval workout (0-5-10-15).

  • You'll quickly work through the stations listed and rest with whatever time remains until the next round begins.

  • We're looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover.

  • The order of the dumbbell movements flip flops in rounds 3 and 4.

MODIFICATIONS

OVER-AND-BACK DUMBBELL HOPS

  • 42 Double Unders

  • 42 Line Hops

  • 42 Double Taps

  • 42 Mountain Climbers (21 Each Leg)

  • 65 Single Unders


THRUSTERS

  • 12 Single Arm Dumbbell Thrusters

  • 12 Goblet Thrusters

  • 12 Odd Object Thrusters

  • 24 Jumping Air Squats

CLEAN AND JERKS

  • Single Arm Dumbbell Clean and Jerks

  • Odd Object Clean and Jerks


DEVIL'S PRESS

  • Single Arm Devil's Press

ID for Zoom Classes at 9am and 5:00pm:

9:00am: 492-798-584

5:00pm: 166-600-560

Do More. Be More. Give More. Live More.

54 views

815-631-1657

©2019 by CrossFit AMRAP.
©Matt Warren Photography