11/21/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

1:00 Jump Rope

Then, 2 Rounds:

10 PT

10 ATW

5 Up-Downs

Then, 1 Round 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Power Snatch (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Run

into…

1 Round:

200 Double Unders

80 Power Snatch (95/65)

into…

40 Burpees

*Run to be completed together.

*During DU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800m Run

into…

1 Round:

200 Single Unders

60 Power Snatch (45/35) or Alt. DB Snatch (20/10)

into…

30 Up-Downs

*Run: P1 runs 400m, then P2 runs 400m.

*During SU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.

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