11/17/20 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Mt. Climbers

10 Med Ball Deadlifts

10 Alt. Elbow Punches (empty bar)

5 Good Mornings (empty bar)

Then, 2 Rounds:

8 Med Ball G2OH

5 RDL (empty bar)

5 Hang Power Cleans (hold catch :02) (empty bar)

Power Clean (2-2-2-2)

*Pause :02 @ knee first rep.

Metcon (AMRAP – Reps)

EVERY 3:00 x 12 MIN (4 SETS):

8 Power Clean (155/105)

24 Ball Slams (20/14)

Max Sit Ups in remaining time…
-Scaled-

EVERY 3:00 x 12 MIN (4 SETS):

8 Power Clean (75/55)

18 Ball Slams (14/10)

Max Sit Ups in remaining time…

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