Bell House Fitness – CrossFit
Metcon (AMRAP – Reps)
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
Bellhouse Video: https://www.youtube.com/watch?v=rJuJADCa1d4
STIMULUS
DESCRIPTION
In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round
The double under reps will stay static at 30
Your score total is total reps accumulated over the 12 minutes
Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
WARM-UP
2-3 Sets
15 Double Unders or Line hops
15 Glute Bridges Video
15 Air Squats
2-3 Sets*
10 Odd- Object Squat Cleans
10 Odd-Object Strict Press
Work up in weight each set