21-15-9: Box Jump Overs and Devil Press
21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.
Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings
Single Arm Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
Dumbbell Good Morning 8-8-8-8, using heaviest weight per set
* Single arm DB for row. Perform 4 sets x 8 reps for each arm. DB GM place dumbbell on back behind neck. Watch video clip for DB good morning.
Demos:
Games Updates:
The 2020 Age Group Games Season is Over
Six Key CrossFit Games Takeaways from Dave Castro’s Instagram Live Q&A
Madison Through 2023? The City Council Made That Decision Easier