1/7/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 Up/Down Dogs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (Build to a heavy triple!)

Metcon (Time)

FOR TIME:

40 Ball Slams (20/14)

30 Burpees

20 MB Front Squats

5 Wall Walks or 15 Sit Ups

800m Run

5 Wall Walks or 15 Sit Ups

20 MB Front Squats

30 Burpees

40 Ball Slams
-Scaled-

30 Ball Slams (14/10)

20 Up-Downs

20 MB Front Squats

3 Wall Walks or 15 Tuck Ups

400m Run

3 Wall Walks or 15 Tuck Ups

20 MB Front Squats

20 Up-Downs

30 Ball Slams

Author Bio

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