Workout of the Day
AMRAP in 20 minutes
200 meter run
20 sit-ups
20 left arm dumbbell snatches
200 meter run
20 sit-ups
20 right arm dumbbell snatches

You’ll just need an ab mat and a dumbbell for today’s twenty minute AMRAP. The workout is pretty straightforward except for one small twist on the dumbbell snatches. Each round is fairly long with two separate runs and two sets of sit-ups and dumbbell snatches. One set of twenty will be with one arm and then second set with the opposite arm. You wont have to worry about transitioning the dumbbell between hands rep to rep which may speed things up, but make sure to still be intentional with your movement. Your score at the end of the twenty 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. If you don’t have a place for a couple short runs during the workout you can switch each one out for 10-20 unweighted step ups, lunges or air squats.Your score at the end of the twenty minutes will be total rounds plus extra reps. See you on the leaderboard!