MONDAY 6.24.19

Seaward CrossFit – CrossFit

Question of the day

How long does it take you to get ready?

Metcon (AMRAP – Reps)

3 Rounds:

2:00 AMRAP

10 Burpee dumbbell box step-overs (40lbs/25lbs per hand 24″/20″ box)

with remaining time:

Max calorie air bike or row

2:00 Rest

2:00 AMRAP

20/15cal Air bike or row

with remaining time:

Max rep devils press (35lbs/20lbs)

2:00 Rest
Score is total reps from both calories and devil’s press combined over the three rounds.



Burpee dumbbell box step-overs

*Reduce load to achieve 10 reps in approximately 1:00

*Reduce the height to maintain consistency.


*Reduce load to be able to complete reps at a relatively quick pace with good mechanics.

20/15cal Bike or row

*Calories should be completed at approximately the 1:00 mark. If this will take 1:10 or longer consider reducing the calories per round to achieve.

Accessory Work

2 Rounds, NOT for time

15/15 Banded split squat

12/12 Kneeling paloff press

10/10 Dumbbell side bends

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *