11/10/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

20 Alt. High Plank Shoulder Taps

5/5 SA DB High Plank Row

Then 2 Rounds:

5/5 ½ Kneeling DB Strict Press

5 Push Press (:03 eccentric)

5 Strict Press (Hold lockout :02)

Strict Press (Build to a heavy double!)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 DB Renegade Rows* (50/35)

15 DB Push Press

200m Run**

*L+R = 1 Rep

**Run increases by 100m every round, 200-300-400 etc…
-Scaled-

15 Min AMRAP:

5 DB Renegade Rows* (15/10)

10 DB Push Press

100m Run**

*L+R = 1 Rep

**Run increases by 100m every round, 100-200-300 etc…

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