Sarah and Crossfit Celebrity Ben Bergeron at the West regional!!







  • Shoulder Press (3×5)
add 2.5 to 5lbs to last workout.


Sweet Dee

30 DB Push Press
30 DB Lunges(front rack)
30 DB Power Snatches (Alt)
30 DB Front Squats
30 Renegade Rows
30 DB Hang Clusters

L0 45/35
L1 35/25
L2 30/20
L3 25/15 or lower

Each athlete must do four burpees at the beginning of every minute before moving on to the Dumbbell work. The athlete is allowed to move to the next DB movement once an he/she has completed all 30 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

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