11/9/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

10 Glute Bridges

10 Alt. Dead Bugs

5 Up-Downs

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 (Build to a heavy set of 3 reps!)

Metcon (Time)

3 Rounds (10:00 time cap):

20 Up-Downs Over Bar

20 Front Squats (115/75)
-Scaled-

3 Rounds (10:00 time cap):

15 Up-Downs Over Bar

10 Front Squats (75/55) or DB Goblet Squats (25/15)

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now