10/18/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit


Partner Plate Race!

Then, Squat Warm Up (starting @ Air Squats)


Front Squat (4-2-2)

*Start Heavy and build to Heavy+. Goal is to start and end heavier than last week!

(Week 7 of 9)


Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

30 DU

5 Front Squats (115/75)(RX+155/105)

PERFORMANCE GOAL → From a performance standpoint, athletes should be able to get 10-11+ Rounds on the day. Look to keep both Front Squats and Double Unders unbroken. Should have pretty minimal transition time today.

FITNESS GOAL → From a fitness standpoint, athletes should be shooting for 8-9+ Rounds. Choose a weight that keeps the Front Squats unbroken and with great form. Keep Double Unders to no more than 2-3 Sets.


8 Min AMRAP:

15 DU, 30 DU Taps or 30 Singles

5 Front Squats (95/65)