"Hellhole" CrossFit WOD | 2-2-2-3 Intervals of Devil Press + Double Unders + Lateral Burpees

 

Today's workout uses a unique interval format debuted at the CrossFit Games three years ago. Each interval you'll perform double unders, lateral burpees over dumbbells, and devil presses. Coach Carleigh demonstrates. Workout: 0:08 Warm Up: 1:45 Upper Body Strength Accessory: 2:23 "Hellhole" For Time: 50 Devil's Press (50's/35's) "2-2-2-3" Intervals Style: 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil's Press in Time Remaining WARM-UP 30 Seconds Each Single Unders Active Spidermans Mountain Climbers Single Unders Active Samson Frog Hops Single Unders Push-up to Down Dog Slow Burpees Single Dumbbell Warmup 20 Seconds [Each Side] Performed With Light Weight: Deadlift (Between Legs) Bent Over Row Russian Swing Strict Press Body Armor (A) AMRAP 7: 7 Close Grip Push-ups 7 Wide Grip Push-ups 7 Hand Release Push-ups 30 Banded Pull-Aparts Body Armor (B) Ascending Ladder For 6 Minutes: 2 Strict Ring Dips :10 Second L-Sit Hold 4 Strict Ring Dips :10 Second L-Sit Hold 6 Strict Ring Dips :10 Second L-Sit Hold ... Add (2) Strict Ring Dips Per Round