04.11.24

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

“Dueces Are Wild”
As Many Rounds and Reps as possible in 22 minutes:
Run 400 meters
Forearm Front Plank for 1 minute
20 Suitcase Dumbbell Box Step Ups 24/20 inches @ 50/35 lbs

Top scores: 5+ rounds
Minimum goal: 3+ rounds

Scaled
22 min amrap:
400m run
30 sec plank on elbow
20 DB suitcase box step ups 35/25lb (15/11kg) to 20in (10 per side)

Beginner
22 min amrap:
200m run
30 sec plank on elbow
12 DB suitcase box step ups 25/15lbs (11/7kg) to 16in (6 per side)
rest 1 min b/w rounds

Scaling:
Alternatives to Running:
- 500m Row or Ski
- 1000m Bike
- 15 Shuttle runs