FOR TIME
Use a weight for the dumbbell you can at least 30 unbroken reps
High volume but the movements are low-skill and self-scaled, with dumbbell snatches and box step-ups both falling in the beginner tier.
How we determine the levelThis descending chipper has high total volume, especially 150 dumbbell snatches plus 75 box step-ups, which pushes it well beyond a sprint or threshold effort for a moderately fit athlete. The dumbbell is light enough for large unbroken sets, but the repetitive volume and step-ups demand sustainable pacing and steady movement rather than redline intensity.
15–22 minutesWorkouts with CrossFit Movements in a longer time domain
Complete as fast as possible: 50-40-30-20-10 calorie rows and box step-ups.
Athena: 30 min AMRAP of 1,000m bike erg and 10 burpees to bar, with any burpee variation allowed.
Demeter: 30 min AMRAP of 500m row and 15 ground-to-overheads, using a plate, medicine ball, dumbbells, or another object.
