Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
August AMRAP Challenge (AMRAP – Reps)
Today’s AMRAP is: 2 minute max Box Step-overs with 2 Dumbbells
– Freedom: 50/35 DBs (KG: 22.5/15) onto a 20 inch box
– Independence: 35/25 DBs (KG: 15/10) onto a 20 inch box
– Liberty: light dumbbells onto a 20 inch box
Two dumbbells are used. Dumbbells can be held in any fashion as long as they are not propped on the leg during the step-up or step-down. The athletes hands must always remain in contact with each dumbbell when reps are attempted.
From Home Option: 2 minutes of max bodyweight lunges. Each rep is 4 lunges. For example, if you get 100 lunges, you would score 25 (100/4 = 25). Lunges can be walking or in place.
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August AMRAP Challenge: we will program a two-minute max effort AMRAP (as many reps/calories as possible) workout on Monday, Wednesday, and Friday of each week in August. You have to do them all on the day they are programmed to complete this challenge. If you can’t make it to the gym that day, a “from home” option will be provided.
Double Dumbbell Box Step Overs
Bodyweight Forward Lunges