11/14/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 JJ

10 Alt. Lunge & Reach

Then 2 Rounds:

5 Hollow Hold-to-Superman

5 V-Ups

5 Kipping Swings

5 K2E

Then 2 Rounds 5 Reps w/ empty bar:

RDL

Clean High Pulls

Muscle Clean

Front Squats

Hang Power Clean (Pause :02 at knee)

Clean Pull + Clean (3 x (2 + 1) @ 85-90% of max clean)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

12 DB Power Cleans (50/35)

8 TTB

6 Alt. DB Box Step-Ups (24/20)

-Rest 1:00-

Repeat, 6 Min AMRAP!

*Start the second AMRAP where you left off in the first.
-Scaled-

8 Min AMRAP:

12 DB Power Cleans (20/15)

8 K2E

6 Alt. DB Box Step-Ups (18/12)

-Rest 1:00-

Repeat, 6 Min AMRAP!

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