1/16/21 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

5 Up-Downs

5/5 KB Deadlifts (:03 eccentric)

5/5 KB Swings

5 KB Swings

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Power Clean (3 x 2 @ 85-90%)

*Pause :02 @ knee first rep

Metcon (Time)

IN TEAMS OF 2…

3 Rounds:

400m Run

30 Power Clean (115/75)

50 KB Swings (70/53)

*Run is completed together. Split work evenly. One partner works while other rests.
-Scaled-

IN TEAMS OF 2…

3 Rounds:

200m Run

20 Power Clean (75/55)

40 KB Swings (26/18)

*Run is completed together. Split work evenly. One partner works while other rests.

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