Devil In Disguise
January 31, 2021
Quittin’ Time
February 1, 2021

CrossFit Rome – CrossFit Masters

Devil In Disguise Masters (AMRAP – Rounds and Reps)

AMRAP 14:

10 Alternating Single Arm DB Snatch

10 Single Dumbbell Box Step-ups

10 Seated Knee Raises (Rx+ Hanging Knee Raises)
## DESCRIPTION

* We’ll complete a steady 14-minute grind today

* Athletes can expect to complete around 6-8 rounds

* Prior to the workout we will work on weighted step ups and DB snatches to find the appropriate weights.

## SINGLE ARM DB SNATCH

* Switch arms every rep for a total of 5 each side

* Choose a weight that allows you to complete this station in under 1 minute

## SINGLE DUMBBELL BOX STEP-UPS

* Switch legs every rep for a total of 5 each side

* Choose a weight and height that allows for unbroken sets of 10

## KNEE RAISES

* Choose a number or variation that you can complete in 1-2 sets

* Seated vs. Hanging