1/27/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Groiners

10 Paused Jump Squats

1:00 Jump Rope

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Clean + Front Squat (3 x (1 + 2) @ 85% of 1RM Clean)

Metcon (Time)

4 Rounds:

50 Double Unders

5 Hang Squat Cleans (135/95)(RX+185/135)

16 Box Jump Overs (24/20)

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

25 Double Unders or 50 Single Unders

5 Hang Squat Cleans (95/65)

16 Box Jump Overs or Alt. Step Overs (18/12)

(Rest 1:00 b/t Rounds)

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