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Keep the dumbbell and wall ball light enough that you can move fast unbroken for the first two rounds. Great for experienced athletes chasing a hard 8-12 minute sprint; scale by cutting reps, lowering the box, or swapping to push-ups if you need a smoother pace. Inspired by today's trends — CrossFit's Workout Of The Day.
Spicy Three
- Run 400m
- 30 Toes-to-Bar
- 20 Dumbbell Thruster @ 22.5lb
- Run 400m
- 20 Toes-to-Bar
- 15 Dumbbell Thruster @ 22.5lb
- Run 400m
- 10 Toes-to-Bar
- 10 Dumbbell Thruster @ 22.5lb
EQUIPMENT
dumbbellspull-up barboxwall ball
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