11/23/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Scap Pull Ups or Scap Ring Rows

20 BK

5 Jumping Pull Ups or Ring Rows

10 Alt. Groiners

5 Pull Ups or Ring Rows

10 Air Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (5-5-5-5)

*Controlled eccentric all reps!

Metcon (Time)

2 Rounds:

15-12-9

Front Squats (115/75)

Burpee Pull Ups

-Rest 1:00 b/t Rounds-
-Scaled-

2 Rounds:

12-9-6

Front Squats (75/55)

Up-Downs

Jumping Pull Ups or Ring Rows

-Rest 1:00 b/t Rounds-

Author Bio

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