CrossFit Republic – CrossFit

25.1 (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell

3 dumbbell hang clean-to-overheads

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Rx’d: (Ages 16-54)

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Teenagers 14-15:

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Masters 55+:

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)

♀ 20-lb (10-kg) dumbbell

♂ 35-lb (15-kg) dumbbell

Scaled Teenagers 14-15:

♀ 10-lb (5-kg) dumbbell

♂ 20-lb (10-kg) dumbbell

Scaled Masters 55+:

♀ 10-lb (5-kg) dumbbell

♂ 20-lb (10-kg) dumbbell
QUICK START

Start standing tall with your back to the dumbbell.

At “go,” turn around and perform 3 burpees over the dumbbell.

Next, perform 3 dumbbell hang clean-to-overheads.

Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back).

Next, return to the dumbbell and perform 6 burpees over the dumbbell.

Then, perform 6 dumbbell hang clean-to-overheads.

Then, perform another 30 feet of walking lunges.

Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round.

The walking lunge distance remains 30 feet (15 feet out and 15 feet back).

Your score will be the total number of repetitions performed within the 15-minute time cap.

NOTES

Gymnastics grips are NOT allowed during this workout.

The first rep of each clean-to-overhead set may be taken directly from the ground.

There is NO requirement to pause at the hang on the first rep.

You can choose either arm to complete the required reps.

You may switch hands at any time after the rep is credited.

During the lunge, each 15-foot section is considered 1 rep.

If the time cap is reached in the middle of a 15-foot section, the athlete will not receive credit for that rep.

There is no tiebreak.

INTENDED STIMULUS

Remember to read the official standards, requirements, and regulations on the CrossFit Games website.

All athletes should aim to complete the round of 15 (45 total reps of burpees and clean-to-overheads).

Advanced athletes should push to get into the set of 24 and possibly finish it (108 total reps of burpees and clean-to-overheads).

The loading of the dumbbell should allow you to perform consistent sets of at least 6 unbroken reps before needing a break.