Good ol Singular Saturday workout, nothin' better to make you feel happier about life and crossfit and RUNNING!!! Remember if you don't want to run, rowing is always an option as well. When it comes to the dumbbell, stay smooth and stay consistent. The biggest thing that can hurt you is pushing too hard too soon on the first round. It is oh so tempting but with TWO rounds, we have to keep our eyes on that second round to pick up speed. So keep that in mind and focus on breathing and moving smooth.