1/4/21 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

20 PT

20 ATW

5 Up-Downs

5/5 KB Hang Snatch (light-moderate)

Then 2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

OHS

Snatch Balance

Snatch Balance (Build to a challenging triple!)

Metcon (Time)

For Time:

10 DB Devil’s Press (50/35)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

*Load should allow for athletes to be able to complete the first set of Devil’s Press unbroken. 1-2 sets for the second Devil’s Press
-Scaled-

10 DB Devil’s Press (20/10)

40 Box Jumps or Alt. Step Ups (18/12)

20 DB Devil’s Press

20 Box Jumps or Alt. Step Ups

*Sub Up-Down for Burpee in Devil’s Press.

Author Bio

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