12/12/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 1 Rounds:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

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)

Power Clean + Hang Power Clean (3-2-2-1-1)

*Build each set to find a challenging weight for 1 rep of complex.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

14 Min AMRAP:

7 Hang Power Clean (155/105)

12 Box Jumps (24/20) or 200m Run

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.

1 Round = When both partners finish the round.
-Scaled-

IN TEAMS OF 2…

14 Min AMRAP:

7 Hang Power Clean (75/55)

12 Box Jumps or Alt. Step Ups (18/12) or 200m Run

:20 Plank Hold

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