April 29, 2023

CrossFit – Sat, Apr 29
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A. General

3 rounds

Run 200m / Row 200m

10 goblet squat

10 stiff leg burpees

B. Mobility

PNF lat stretch on bench or any other object

5 x

7 seconds pushing with your elbows against the box

7 seconds stretching, moving your upper body toward the ground


C. Specific

4 DB Step up over

10 Double under

4 DB Thrusters

10 Double under

4 DB hang Clean and Jerk

10 Double under

4 Devil press

“Dionysus” (Time)
For time
40 DB Step up overs 24/20"
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press


TC: 30 minutes

Score: Time

KG: 25/35lbs

Scaling options


DB: 2x moderate, 30reps

100 Single-unders


DB: 2×35/25lbs

60 Double-unders


100 Single-unders +Attempt a DU every 10 reps


As written

Team Version (Time)

With a Partner Divide As You wish

For time

100 DB Step up over

200 Double under

90 DB Thrusters

200 Double under

80 DB hang Clean and Jerk

200 Double under

70 Devil press


Extra Accessory
Core (Checkmark)

3 x 8/8 Quadruped single leg hip extension