11/30/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m 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 Up-Downs

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 (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8.

Metcon (Time)

3 Rounds (12:00 time cap):

25 DB Front Squats (50/35)

15 C2B Pull-Ups

10 DB Up-Downs
-Scaled-

3 Rounds (12:00 time cap):

15 DB Front Squats (20/15) or Air Squats

15 Jumping Pull-Ups or Ring Rows

10 DB Up-Downs or Bodyweight Up-Downs

Author Bio

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