Eduardo

Type

AMRAP

WOD

WARM UP 5 MINUTE AMRAP

5 DB bent over rows

5 push ups

5 hanging knee to chest

5 burpees STRENGTH

12 MINUTE AMRAP

10 tempo DB strict press (3×3 tempo)

10 push ups (shoot for 6 sets)

REST 3 MINUTES

WOD 15 MINUTE AMRAP

400m run

40 v ups

30 DB hang power cleans

20 push ups

10 DB push press

Note

Use the same pair of dumbbells throughout. Originally the WOD was designed as “choose your own weight.” If you’re looking for an Rx weight consider 50/35 lb. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Score is the time on the clock when the last repetition of Man Makers is completed. Movement Standards Most of the weighted movements (Deadlifts, Cleans, Strict Presses, Push Presses, Jerks, Sumo Deadlift High-Pulls, and Man Makers) are intended to be done with two Dumbbells.

As in most CrossFit workouts, olympic lifts (Cleans & Snatches) are power (not squat) unless otherwise stated. Snatches are with a single Dumbbell, one arm at a time. Dumbbell Swings are an uncommon movement and this workout (which is from 2007) does not explicitly state whether the swings should be single- or double-dumbbell swings.

But double Swings would be awkward, so we assume it’s single Dumbbell Swings. We also assume the swings are Russian style (to eye height) instead of American (overhead), which is safer since dumbbells don’t have handles for swings.