Boulder CrossFit – CrossFit

“The Construct” (AMRAP – Rounds and Reps)

20:00 AMRAP, With a partner.

4-8-12-16….

Alternating Dumbbell Snatch

Strict Pull-Ups

Starting @ 0:00 and Every 5:00 minutes

Complete 30/24 Calorie Row + 100 Double Unders

Dumbbell: 70/50lb, 35/25lb

Goal: Finish the round of 24+ on the ladder

We will start on the row for 30/24 Calories, then proceed to 100 double unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.

Finisher (No Measure)

4 Sets: For Quality

10-12 Weighted Maltese Raises

10-12 Weighted Victorian Raises

12-15 Reverse Barbell Curls