"I have the POWER!!"
.
Pic: Angela Clancy / Framing CrossFit

 WoD: Three Minutes To Hell!

AMRAP in 3 Minutes

of:

4 Alternating Dumbbell Snatch (25 / 17.5)

6 Push Ups

8 Dumbbell Front Rack Lunges (2x 25 / 2x 17.5)

.

REST 1 Minute,

Repeat for 5 Total Cycles.

.

• The 3 minute time domain is ugly! its very short & has you reaching for a pace far beyond your comfort zone. You churn your way through rep after rep until that elusive rest minute comes up, & when it does you find yourself lying on the floor breathing so hard when you should be on your feet trying to recover as best you can. The clock is ticking and all of a sudden it says "14 seconds left". You can't believe its nearly time to go again & then you hear your coach tell you to try & get the same number of reps again!! "Madness! Sheer Madness" you say. Yet when the buzzer goes again you find the will, belief & energy to muster up another great score again.
• And so it all begins again!
•  This is the sheer beauty of this WoD and many other CrossFit WoDs like it. Its ability to force you into uncomfortable levels of discomfort & yet still see you come out the other side better & more fit for the experience. The intensity & adaptation that is garnered through said intensity is what gets you results!
• Get after this one today, end your working week with a bang & see Fri-yay through with a smile on your face!
• Hold the standards. Form is priority as always.
• Scale as needed.

.

Post Number of ROUNDS/REPS form each AMRAP to your Beyond The Whiteboard account.