11/24/20 CrossFit Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 “Partner” Sit Ups

Then, 3 attempts Partner Single Under Race!

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

3 Hang Power Cleans (Hold Catch :02)

Hang Power Clean + Power Clean (4 sets @ 80-90% of max Power Clean)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

30 Sit Ups

10 Hang Power Cleans (135/95)

50 Double Unders

15 Sit Ups

5 Hang Power Cleans

25 Double Unders
-Scaled-

15 Min AMRAP:

20 Tuck Ups

10 Hang Power Cleans (80/55)

50 Single Unders or 25 DU Taps

10 Tuck Ups

5 Hang Power Cleans

25 Single Unders or 12 DU Taps

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