1/18/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

1 Round:

10 Alt. Reverse Lunges

7/7 DB Swings

5/5 DB Upright Row

1 Round:

10 Alt. Jump Lunges

7/7 DB Hang Power Clean

5/5 DB Strict Press From Split

Then, 1 Rounds w/ Empty Bar:

5 Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Split :02)

Push Press + Split Jerk (3 x (1 +2) @ 80-90%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

8 Alt. DB Hang Split Snatch (50/35)

12 Sit-Ups

(Rest 1:00)

3 Min AMRAP:

Max Distance Sprint
-Scaled-

(25/15)

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