11/2/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Up-Downs

15 Jump Squats

20 Jumping Jacks

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (15 min to build to a heavy single!)

Metcon (Time)

21-18-15

Burpees Over Bar

Hang Power Cleans (155/105)
-Scaled-

15-12-9

Up-Downs Over Bar

Hang Power Cleans (85/60)