Workout of the Day
AMRAP in 30 minutes
500M Run
40 alternating dumbbell cleans
30 weighted sit-ups w/dumbbell

Prepare yourself for a long workout today and start out a pace that feels sustainable for thirty minutes. The five hundred meter run is a big loop all the way around the building starting and ending at the roll up doors. You’ll be using your dumbbell for the next two movements so make sure to choose wisely. You’ll start with a large set of alternating dumbbell power cleans before moving on to some weighted sit-ups. These can be a little tricky if you’ve never done them before so definitely give them a try with the weight you are planning to use before the workout starts! Your score at the end of the thirty minutes will be total rounds plus extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You won’t need to adjust anything on the cleans and sit-ups but if you don’t have a place to run or a rower or bike to replace the run with you will want to choose something like 100-150 double or single unders, 20-30 broad jumps or 30-40 bodyweight step ups. A movement that is simple and that takes about 2:30-3:00 is a great replacement for the run in this situation. Your score at the end of the thirty minutes will be total rounds plus extra reps. See you on the leaderboard!