1/6/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

2 Rounds:

10 Alt. Groiners

10 Glute Bridges

10 Kipping Swings

5 TTB, K2E, or Tuck Ups

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (Build to a heavy single!)

Metcon (AMRAP – Reps)

5 Rounds on 3:00 Running Clock…

12 Alt. Pistols

12 TTB

12 Power Cleans (95/65)

Max Thrusters in Time Remaining…

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

5 Rounds on 3:00 Running Clock…

12 Alt. Lunges

12 K2E

12 Power Cleans (65/45)

Max Thrusters Until 2:30 mark…

(Rest 1:00 b/t Rounds)

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