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Hell Hole

July 28, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

20-10

Calorie Machine

Alternating Box Step-ups (Split Reps Between Legs)

Russian Kettlebell Swings

Air Squats

Performed With Light Kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

Metcon (Time)

For Time:

50 Alt Single arm Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press
This workout consists of 4 short and fast intervals

The first three intervals last for 2 minutes, with the final lasting 3 minutes

There is 2 minutes of rest between intervals

After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

Your workout will continue until you have finished 50 total Devil’s Press

As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

Record the total time (including rest) it takes to complete the 50 reps

If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed





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