Turn2CrossFit – CrossFit
Warm-up
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
40 Alt DB Snatch (50#/35#)
40 Pull-ups
30 DB Burpees
30 Chest to Bar Pull-ups
20 Devil Presses
20 Bar Muscle-Ups
Here’s a video of Devil Press.
**Note** The legs can be inside the DBs or the legs may straddle the DBs. Either way meets the work requirement for a Devil Press.
https://www.youtube.com/watch?v=fMW7am95jso
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Ogar (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
3 Snatches (135#/95)
1 Ring Muscle-up
12 Wall Balls