10/6/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

25 Single Unders

12 Alt. Lunge + PVC PT

10 Bootstrappers

8 PVC Cuban Press

2 Rounds (RD1=PVC, RD2=Empty Bar):

20 Double Unders or 10 DU Attempts

10 OH Squats

8 Snatch High Pulls

8 BTN Push Press

Snatch Balance + OHS (15 min to build to a challenging (1 + 1).)

*Beginners, keep load light-moderate and work through 4 sets, focusing on technique.

Metcon (Time)

For Time:

100 Double Unders

50 OH Squats (115/75)

100 Double Unders

*Choose load that allows you to complete OH Squats in 5 sets max.

*10:00 time cap.
-Scaled-

For Time:

50 Double Unders or 150 Single Unders

50 OH Squats or Back Squats (75/55)

50 Double Unders or 150 Single Unders