10/8/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

100m Run

5 Scap Pull Ups (RD2: Active Bar Hang :15, RD3: Kipping Swings)

5 Ring Rows (RD2: Jumping Pull Ups, RD3: Pull Ups)

5/5 DB Strict Press (from Quarter-Squat)

Pull-ups (3-5 x ME)

3-5 SETS

Max Strict Pull-Ups*

*Goal is at least 7 challenging Strict Pull-Ups. Use band if necessary to reach 7 reps min.

(Rest as Needed b/t Sets)

Metcon (Time)

2 Rounds:

800m Run

into…

6 Rounds:

6 C2B Pull-Ups

6 SA DB Push Jerk (50/35)*

*Switch arms after each full round
-Scaled-

2 Rounds:

400m Run

into…

6 Rounds:

6 Band Assisted Pull-Ups or Ring Rows

6 SA DB Push Press (30/20)*

*Switch arms after each full round