A Main Site Dumbbell Metcon

Warm-up

  • 20 PVC Passes
  • Shoulder Stretching
  • Toe Touches
  • 10 DB Hang Power Cleans (35#)

Conditioning

10:00 AMRAP

  • 10 Double DB Hang Power Cleans (50# DBs)
  • 10 Push-ups on DBs

I saved this one from CrossFit.com on August 10th, when we were in the middle of the chest program and thought it would be a good one to do after we finished. I started out doing muscle cleans, but after two or three rounds switched to a real power clean. My grip was getting smoked. I split the push-ups in half every round and it worked well. Got through 10+8.

After a little bit we went out for a 2.72 mile run and I let B set the pace, which was actually enjoyable for me. Took us 29:58.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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