11/18/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Scap Push Ups

10 Paused Jump Squats

5 Jumping Pull Ups or Pull Ups

5 Push Ups

5 Air Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (Build to a heavy triple!)

*Pause :02 first two reps.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
-Scaled-

20 Min EMOM:

5 Jumping Pull Ups/Ring Rows

10 Bench/Box Push Ups

10 Air Squats

– :30 rest –

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