Sunday, July 14 – Saturday, July 20

2nd Annual “Battle of the Benchmarks” takes place Saturday, July 20th!!

 

Sunday, July 14 – Rest Day 

 

Monday, July 15

Strength: 3 Rounds [for quality]

  • 8 False Grip Ring Rows
  • 8 Banded Oblique Twists, each side
  • 8 Inverted KB Press, each side

WOD: 18 Minute EMOM

Minute 1:

  • 12 Alternating DB Snatch

Minute 2:

  • 3 Burpee Ring Muscle-Ups

Minute 3:

  • 10 Tall Box Jump (24″/30″)

*Modify burpee ring muscle-ups with 6 Burpee Pull-Up or 6 Burpee Jumping Pull-Up.

 

Tuesday, July 16

Strength: Clean Complex [working sets]

  • 1 Hang Clean + 1 Clean + 2 Jerk

WOD: 3 Minute AMRAP [x5]

“Chief” [compare to 4/18/2018]

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squat

*1 Minute Rest between each 3 minute AMRAP.

**Continue where you left off with each “start.” Score is Total Rounds + Reps after all 5 AMRAP’s.

 

Wednesday, July 17

Skill Work: 10 Minutes

  • Rope Climbs
  • Devil Presses

Partner WOD: 4 Minute AMRAPs

  • Rope Climbs
  • Bike, calories
  • DB Devil Presses (35/50) [view here]
  • Row, calories

*2 minute rest between efforts. Partners can divide work however you’d like, score is total reps for each movement in 4 minutes. Modify rope climbs with ascent/descent today.

 

Thursday, July 18

Strength:  Tempo [Back] Squat

  • 3-3-3-3-3

*3 sec. Descent, 2 sec. Pause in bottom, Stand.

WOD: 15 Minute AMRAP

  • 200M Run
  • 10 Wall Balls (14/20) (9/10′)
  • 1o KB Swings (35/55)

*Each round add 5 wall ball reps + 5 KB swing reps [for example: round 1 = 10 WB + 10 KB, round 2 = 15 WB + 15 KB…].

 

Friday, July 19

WOD: 5 Rounds for Time

  • 8 Toes To Bar
  • 40 Double Unders
  • 3 Deadlift (183/275)
  • 8 Handstand Push-Ups
  • Row or Bike (8 calories/10 calories)

*30 minute time cap. Modify HSPU with pike push-ups today.

Post-WOD Mobility: Coach Led

  • 8-10 Minutes

 

Saturday, July 20 – NO CLASSES TODAY!

  • Come cheer on your community (Don’t forget we need volunteers, too!) at the Battle of the Benchmarks CrossFit competition. The event kicks off at 9:15AM and will wrap up around 3:00PM! Participants and volunteers be on the lookout for an email with your heat assignment, final timeline of events, etc. later this week. We will have Cyclone Speed Rope, Big Brothers Big Sisters Twin Cities, Mauer Sports Nutrition, ChiroFit Health & Wellness, and Surrender Salmon onsite as well!

#WorkHardBeNice

Sunday, July 7 – Saturday, July 13

Sunday, July 7 – Rest Day 

 

Monday, July 8 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

Strength: Front Squat [compare to 2/26/2019]

  • 1 Rep Max

WOD: “Fran” For Time [compare to 6/24/18]

21-15-9

  • Thrusters (63/95)
  • Pull-Ups

 

Tuesday, July 9 

Strength: 3 Rounds [for quality]

  • 2×15 sec. Box L-Sit
  • 5 Cartwheels or 50-ft. Crab Walk
  • 10 Barbell Good Mornings (33/45)

WOD: Every 3 Minutes [x8]

0:00 – 2:00

  • 200M Run
  • Max Slam Balls / Max Sit-Ups

2:00 – 3:00

  • Rest

*Alternate between Slam Balls & Sit-Ups. Score is total reps of each.

 

Wednesday, July 10 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

Strength: Push Press

  • 4-4-4-4

WOD: “Waterfall” For Total Time

  • 6 Handstand Push-Ups
  • 12 Hang Power Clean (93/135)
  • 18 Burpee Box Jump Over (20/24)

*Rest 2 minutes then repeat cycle one more time.

**20 minute time cap. Modify handstand push-ups with DB or KB strict press.

 

Thursday, July 11 

Strength: Deadlift

  • 5-5-5

WOD: Ladder for Time

3-6-9-12-9-6-3

  • Deadlift (163/225)

*30 Double Unders + 1 Legless Rope Climb between each round. Modify legless rope climbs 1:1 with regular rope climbs or 2 ascend/descend per rope climb.

**18 minute time cap.

 

Friday, July 12 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

WOD: 8 Rounds For Time

  • 10 Calorie Row or Bike
  • 8 Power Snatch (73/115)
  • 6 Overhead Squat (73/115)

*30 minute time cap.

Post-WOD: 6-8 minutes

  • Scorpion stretch, 1 min each
  • Downward Dog, 1 min
  • Cobra Pose, 1 min
  • Pigeon Pose, 1 min each

 

Saturday, July 13 

Partner WOD: For Time

  • 1 Mile Run
  • 100 Toes To Bar
  • 200 KB Swings (35/55)
  • 300 Lunges
  • 1 Mile Run

*35 minute time cap. Partners can split up the runs in any increment they’d like. 200m, 400m, etc. Reps must be completed in that order.

Sunday, June 30 – Saturday, July 6

Sunday, June 30 – Special Bootcamp class offering at 9:00AM only! All are welcome!

Partner WOD: Buy-In + AMRAP in 30 Minutes

Buy-In

  • Bike, 40 calories

2 Rounds of…

  • 10 Burpee + Slam Ball Thruster + Toss [alternate back & forth each rep]
  • 20 DB Snatch
  • 30 Alternating Box Step-Ups (20/24)

…after every 2 rounds then complete a 400M MB Carry (14/20)

*Both partners have to run/walk but can share one med ball and share workload however you’d like.

 

Monday, July 1 

Strength: Strict Press

  • 1 Rep Max [compare to 3/3/2019]

WOD: Buy-In + 3 Rounds + Buy-Out For Total Time

Buy-In:

  • 800M Run

…then 3 Rounds…

  • 9 Deadlift (103/155)
  • 18 Goblet Squat (35/55)

Buy-Out:

  • 800M Run

*20 minute time cap.

 

Tuesday, July 2 

Strength Work: 3 Rounds [for quality]

  • 20 alternating handstand “chicken pecs” [aka shoulder taps]
  • 5 [slow & controlled!] Hollow-Arch on Rig, pause in each hollow & each arch for 1 second

*Modify handstand “chicken pecs” with alternating plank shoulder taps.

WOD: Every 4 Minutes (x5)

  • 10 Calorie Row
  • 20 KB Swings (35/55)
  • 50 ft. Handstand Walk

*Modify handstand walk with 2 wall climbs + 3 sec. pause at top. Record slowest round.

 

Wednesday, July 3

WOD: 25 Minute AMRAP

4th of July WOD – “7/4/1776”

  • 7 Turkish Get-Ups (35/55)
  • 4 Bar Muscle-Ups
  • 17 Overhead Squat (63/95)
  • 76 Double Unders
  • 24.3 Calorie Bike or Row

*Modify bar muscle ups with 8 chest to bar pull-ups. Modify double unders with 152 single skips. The 24.3 calorie row or bike is from 243 years [age of the USA!]

 

Thursday, July 4 – No Classes 

  • HAPPY 4th OF JULY!!

 

Friday, July 5No 5:30AM or 6:30AM Classes. Classes offered at 9:30AM*, 12:00PM, 4:15PM, and 5:30PM.

HERO WOD: 5 Rounds For Time

“Joshua H. Reeves”

  • 9 Toes to Bar
  • 22 Alt. DB Snatch (35/50)
  • 7 Squat Clean (93/135)

*35 minute time cap.

 

Saturday, July 6 

WOD Part 1: 7 Minute AMRAP

  • 8 Calorie Bike
  • 14 DB Hang Power Clean [7 each side]

WOD Part 2: 7 Minute AMRAP

  • 8 Burpee to Rig
  • 14 Slam Ball Shoulder Toss

WOD Part 3: 7 Minute AMRAP

  • 8 Box Jump (20/24)
  • 14 MB Sit-Ups (14/20)

WOD Part 4: 7 Minute AMRAP

  • 8 Burpee Over the Rower
  • 14 Calorie Row

Sunday, June 23 – Saturday, June 29

Sunday, June 23 – Rest Day

 

Monday, June 24 

WOD: 10 Rounds For Time

“CF Open 17.5” [compare to 1/14/19]

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute time cap. Modify to 35 single skips. per open standards.

 

Tuesday, June 25 

Strength: Deadlift

  • Establish a 1 Rep Max [compare to 3/12/19]

HERO WOD: 20 Minute AMRAP

“Sisson” [compare to 10/22/2017]

  • 1 Rope Climb
  • 5 Burpees
  • 200M Run

*Modify 1 rope climb with 1 standing rope ascent/descent or 5 ring rows.

 

Wednesday, June 26

Strength Part 1: TABATA

  • Knee Tuck-Ups
  • Back Extension

WOD: 12 Minute AMRAP

  • 10 Calorie Row or Bike
  • 6 Knees to Elbow
  • 10 Box Jump Overs (20″/24″)

Strength Part 2: TABATA

  • Hollow Hold
  • Alternating Bird Dogs

 

Thursday, June 27 

Strength: Push Jerk

  • 1 Rep Max [compare to 2/25/19]

WOD: 15 Minute EMOM

Minute 1:

  • 10/12 Calorie Bike

Minute 2:

  • 16 KB Swings (35/55)

Minute 3:

  • 8 Strict Handstand Push-Ups

 

Friday, June 28 

Strength: Back Squat

  • 10-10-10

WOD: For Time

10/2, 8/4, 6/6, 4/8, 2/10

  • Chest To Bar Pull-Ups
  • Hang Power Clean (103/155)

*15 minute time cap.

 

Saturday, June 29 

Partner WOD: 32 Minute MOMO

  • Wall Balls (14/20) (10/10′)
  • Row, calories
  • Toes to Rig
  • Slam Ball

*Partner 1 completes a full minute, partner 2 completes minute 2. Alternate through the list for full 32 minutes. Score is total reps for each movement.

Sunday, June 16 – Saturday, June 22

Sunday, June 16 – Rest Day

 

Monday, June 17 

Strength: Push Press

  • 5-5-5-5

WOD: For Time

“Annie” [with a twist]

50-40-30-20-10

  • Double Unders
  • Sit-Ups

*400M run between each round. Finish with 10 Double Unders & 10 Sit-Ups. 20 minute time cap.

 

Tuesday, June 18 

Strength: Front Squat

  • 2-2-2-2-2

WOD: 4 Rounds For Time

  • 5 Ring Muscle-Ups
  • 12 Overhead Lunge (73/115)
  • 12 Bar-Facing Burpees

*20 minute time cap. Modify 1 ring muscle up with 1 jumping RING muscle ups 2 ring row + 2 ring dips.

 

Wednesday, June 19 

Strength: DB Bench Press

  • 3 x 10

WOD Part 1: For Time

  • 1000M Row
  • 7 [Wo]Man Makers

WOD Part 2: For Time

  • 3000M Bike
  • 7 [Wo]Man Makers

*10 minutes allowed to complete DB bench, WOD part 1 and WOD part 2.

 

Thursday, June 20

Strength: 3 Rounds [for quality]

WOD: 18 Minute AMRAP

  • 600M Run
  • 30 Box Jump (20/24)
  • 15 Power Clean (93/135)

*Modify running with 600M row or 1500M Bike.

 

Friday, June 21 

Strength: Snatch Complex

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

  • Work up to heaviest set

WOD: For Time

20-15-10-15-20

  • Hang Snatch (63/95)
  • Wall Balls (14/20) (10’/10′)

*18 minute time cap.

 

Saturday, June 22 

Partner HERO WOD: 30 Minute AMRAP

“Jenkins” [abbreviated]

  • 50 Burpees
  • 400M Run
  • 50 KB Swings (35/55)
  • 400M Run
  • 50 Pull-Ups
  • 400M Run
  • 50 Push-Ups
  • 400M Run

*Split work with partner as needed, except for the run each partner runs together. Note, Jenkins is typically a 40 minute WOD, but for class time it is adjusted.

Sunday, June 9 – Saturday, June 15

 

Sunday, June 9 – Rest Day 

 

Monday, June 10 

Strength: Back Squat

  • 1 Rep Max [Compare to 2/17/19]

WOD: 12 Minute AMRAP

  • 150M Row
  • 10 Alt. DB Hang Snatch (35/50)
  • 15 Wall Ball (14/20) (10/10′)

 

Tuesday, June 11 

Strength: 3 Rounds [For Quality]

  • 30 sec. Flutter Kicks
  • 10 Right Banded Oblique Twists (video)
  • 10 Left Banded Oblique Twists
  • 6 Ab Rolls

WOD: Every 5 Minutes [x4]

  • 20 Calorie Bike
  • 12 Deadlift (103/155)
  • 10 Handstand Push-Ups
  • 5 Strict Pull-Ups

*Record slowest of the 4 efforts. Modify HSPU with Pike or Box Push-Ups.

 

Wednesday, June 12

Strength: Strict Press

  • 2-2-2-2-2

HERO WOD: 20 Minute AMRAP

“Jack”

  • 10 Push Press (73/115)
  • 10 KB Swing (35/55)
  • 10 Box Jump (20″/24″)

 

Thursday, June 13 

WOD: For Total Reps + Time

0:00 – 9:00

  • 1200M Run
  • Max Burpee to Rig

9:00 – 11:00

  • Rest

11:00 – 20:00

  • 1200M Run
  • Max Burpee to Rig

20:00 – 22:00

  • Rest

22:00

  • 1200M Run (For Time)

Post-WOD: Coach-Led Mobility

  • 8-10 minutes

*Record total burpees from all rounds and final 1200M time. Modify 1200M run with 3,000M Bike or 1200M row.

 

Friday, June 14 

Strength: Hang Squat Clean

  • 3-3-3-3

WOD: For Time

10-9-8-7-6-5-4-3-2-1

  • Toes to Bar

*After every set of TTB, complete 2 Squat Clean (163/225). 18 minute time cap.

 

Saturday, June 15 

WOD: 40 seconds On / 20 seconds Off for 25 Minutes

  • Row, calories
  • Slam Ball
  • Double Unders
  • Bike, calories
  • Box Step Overs (20/24)

*Modify double unders with single skips. Record total reps of each movement.

Sunday, June 2 – Saturday, June 8

*The Ryan clan stopping for a little photo opportunity while Dad “enjoys” the workout! 🙂

 

Sunday, June 2 – Rest Day

 

Monday, June 3

WOD: For Time

  • 30 Calorie Row or Bike
  • 30 Barbell Thrusters (63/95)
  • 400M Run
  • 150 Double-Unders
  • 400M Run
  • 30 Barbell Thrusters (63/95)
  • 30 Calorie Row or Bike

*20 minute time cap. Must complete one row & one bike. Modify Double Unders with 300 Single Skips.

 

Tuesday, June 4

Strength: Deadlift

  • 2-2-2-2

WOD: 16 Minute EMOM

Minute 1:

  • 4 Deadlift (163/225)
  • 5 Bar-Facing Burpees

Minute 2:

  • 4 Bar Muscle Ups

*Modify Bar Muscle Ups with 6 Chest to Bar Pull-ups.

 

Wednesday, June 5

Strength: Push Jerk

  • 2-2-2-2-2

WOD: 3 Rounds for Total Reps in 17 minutes

“Fight Gone Bad” [compare to 2/1/2019]

  • 1 Minute Wall Balls (14/20) (9’/10′)
  • 1 Minute Sumo Deadlift High Pull (55/75)
  • 1 Minute Box Jumps (20″/20″)
  • 1 Minute Push Press (55/75)
  • 1 Minute Row (calories)
  • 1 Minute Rest

*Record total reps for all movements.

 

Thursday, June 6

Strength: 8 Minute EMOM

  • 10 Toes To Rings
  • 10 Good Mornings (33/45)

WOD: 16 Minute AMRAP

  • 14 Alternating Dumbbell Hang Clean
  • 2 Rope Climbs
  • 14 KB Swings (35/55)

*Modify 2 rope climbs with 10 challenging ring rows.

 

Friday, June 7

Strength: 1 Squat Snatch + 2 Overhead Squat

  • 5 working sets

WOD: 5 Rounds for Time

“Nancy” [compare to 8/12/18]

  • 15 Overhead Squat (63/95)
  • 400M

*25 minute time cap.

 

Saturday, June 8

Partner WOD: 25 Minute AMRAP

  • 40 MB Sit-Ups (14/20)
  • 20 Right Arm KB Single Arm Thrusters (35/55)
  • 40 Back Extensions
  • 20 Left Arm KB Single Arm Thrusters (35/55)
  • 400M Row or 800M Bike

*50-ft Sled Push (45/45) between each round [25 ft. per person].

Sunday, May 26 – Saturday, June 1

Sunday, May 26 – Rest Day 

 

Monday, May 27 – Join us for “Memorial Day Murph” at CrossFit Eden Prairie from 830AM-1100AM with a BBQ Party to follow! We’ll have hot dogs, brats & limited snacks/water/beer. Please bring a side dish to share if you can!

WOD: For Time

“Murph”

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

*No regular classes at either location. Members who have registered to complete Murph are completing the workout at CFEP. All are welcome to come watch, cheer, or participate!

 

Tuesday, May 28

WOD Part 1: 8 Minute AMRAP

  • 250M Row [PL] or 500M Bike [EP]
  • 8 Burpee To Rig

WOD Part 2: 8 Minute AMRAP

  • 15 Slam Ball Over the Shoulder Toss
  • 15 Sit-Ups

Mobility: 8-10 Minutes

  • 1 Minute Pigeon Pose (each leg)
  • 1 Minute Seal
  • 1 Minute Child’s Pose
  • 1 Minute Thread The Needle (each arm)
  • 1 Minute Scorpion (each arm)
  • 1 Minute Cat/Cow
  • 1 Minute Downward Dog

 

Wednesday, May 29

Strength: Establish 1 Rep Max [compare to 1/7/19]

  • Push Press

WOD: Every 4 Minutes (x4)

  • 20 Box Jump (20/24)
  • 15 Shoulder to Overhead (73/115)

*Record slowest time.

 

Thursday, May 30

Strength: 10 Minute MOMO

  • 2 Squat Clean + 2 Front Squat

*Working up in weight each set.

WOD: 14 Minute Ladder

  • 200M Run
  • 2 Power Clean (103/155)
  • 200M Run
  • 4 Power Clean (103/155)
  • 200M Run
  • 6 Power Clean (103/155)
  • 200M Run
  • 8 Power Clean (103/155)

*Keep going up the ladder by 2 reps until time expires. Score is total power cleans in 14 minutes.

 

Friday, May 31

Skill Work: Member’s Choice

  • 15 Minutes

WOD: 5 Rounds For Time

  • 300M Row
  • 16 Alternating DB Snatch
  • 50 Double Unders

*25 minute time cap. Modify double unders with 100 single skips.

 

Saturday, June 1

Partner WOD: 5 Minute AMRAP’s

  • Bike, max calories
  • Wall Balls (14/20) (10/10)
  • Toes To Bar
  • Row, max calories
  • DB [Wo]Man-Makers

*2 minute rest between each AMRAP. Partners can divide work however they’d like.

Sunday, May 19 – Saturday, May 25

 

Sunday, May 19 – Rest Day

 

Monday, May 20 

Strength: 8 Minute EMOM

Minute 1:

  • 4 Strict Pull-Ups + 4 Kipping Pull-Ups

Minute 2:

WOD: 20 Minute MOMO

  • 6 Pull-Ups
  • 12 Air Squats
  • Max Burpees

*Every other minute complete 6 pull-ups + 12 air squats + max burpees in remaining time. Score it total max burpees today.

 

Tuesday, May 21

Strength: 4 Rounds [For Quality]

  • 10 Toes to KB
  • 10 Tuck Ups
  • 10 Sit-Ups
  • 30 sec. Arch Hold

WOD: 2 Max Efforts

  • 50 KB Swings (35/55)
  • 1200M Run

2 Minute Rest

  • 50 KB Swings (35/55)
  • 1200M Run

*25 minute time cap. Record slowest of 2 efforts.

 

Wednesday, May 22

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 60 Double Unders
  • 3 Ring Muscle Ups
  • 6 Squat Clean (103/155)

*Modify ring muscle ups with jumping ring muscle ups or 6 Ring Rows + Ring Dips.

 

Thursday, May 23 

HERO WOD: 5 Minute AMRAP’s in 29 minutes

“Dallas 5”

AMRAP from 0:00 – 5:00

  • Burpees

Rest 5:00 – 6:00

AMRAP from 6:00 – 11:00

  • 7 Deadlift (103/155)
  • 7 Box Jump (20/24)

Rest 11:00 – 12:00

AMRAP from 12:00 – 17:00

  • Turkish Get-Ups

Rest 18:00 – 19:00

AMRAP From 19:00 – 24:00

  • 7 Snatch (53/75)
  • 7 Push-Ups

Rest 24:00 – 25:00

AMRAP 25:00 – 29:00

  • Row (calories)

*There will be 5 scores today; scores are TOTAL REPS for each AMRAP.

 

Friday, May 24 

Strength: Strict Press

  • 3-3-3-3-3

WOD: 5 Rounds For Time

  • 400M Run
  • 10 Right Arm KB Thrusters (35/55)
  • 10 Left Arm KB Thrusters (35/55)

*23 minute time cap.

 

Saturday, May 25 – Join us on Monday, May 27 [Memorial Day] for MURPH followed by a BBQ party! 

WOD: TABATA [x2]

  • Row or Bike (calories)
  • Plate Sit-Ups (25/25)
  • Burpee Box Overs (20/24)
  • KB Sumo DL High Pull (35/55)

*CrossFit Eden Prairie attendees: row one round, bike the other.

Sunday, May 12 – Saturday, May 18

 

Sunday, May 12 – Rest Day 

 

Monday, May 13 

Strength: Push Jerk

  • 3-3-3-3-3

WOD: For Time

  • 800M Row or 1,800M Bike [EP]
  • 40 Toes to Rig
  • 40 Alternating DB Hang Power Clean
  • 400M Row or 1000M Bike [EP]
  • 30 Toes to Rig
  • 30 Alternating DB Hang Power Clean
  • 200M Row or 600M Bike [EP]
  • 20 Toes to Rig
  • 20 Alternating DB Hang power Clean

*22 minute time cap.

 

Tuesday, May 14

Strength: 1 Snatch Deadlift + 1 Snatch + 1 Hang Snatch

  • 5 Working Sets

WOD: For Total Time

  • 15 Power Snatch (93/135)
  • 75 Double-Unders

1 Minute Rest

  • 12 Power Snatch (93/135)
  • 75 Double-Unders

1 Minute Rest

  • 9 Power Snatch (93/135)
  • 75 Double-Unders

*18 minute time cap.

 

Wednesday, May 15

Strength: 8 Minute EMOM

Minute 1:

  • 30 sec. Weighted Wall Sit (25/45)

Minute 2:

  • 4×5 sec. eccentric push-ups

Partner WOD: 18 Minute AMRAP

Partner 1: 200M Run

Partner 2: AMRAP

  • 3 Pull-Ups
  • 6 Push-Ups
  • 9 Air Squats

*While 1 partner runs, the other will be completing as many rounds as possible. When a partner returns into the gym, they will continue where their partner is at, not start a new round. Score will be total rounds.

 

Thursday, May 16 

Strength: Deadlift

  • 3-3-3-3-3

WOD: 14 Minute AMRAP

  • 14 KB Swings (35/55)
  • 7 Burpee To Rig (6″/6″)
  • 4 Deadlift (163/225)

 

Friday, May 17

HERO WOD: 5 Rounds For Time

“Turns” [modified]

  • 15 Push Press (33/45)
  • 21 Front Squat (33/45)
  • 400M Run

*30 minute time cap.

Group Mobility

 

Saturday, May 18 

WOD: 28 Minute EMOM

Minute 1:

  • 10/12 Calorie Row or Bike

Minute 2:

  • 15 MB Sit-Ups (14/20)

Minute 3:

  • 12 Alternating Dumbell Snatch

Minute 4:

  • 14 Box Step-Ups (20/24)