12/16/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round (:20 ON, :10 OFF) w/ Jump Rope*

– Single Unders

– Alt. Feet

– Backwards Single Unders

– Double Unders

Then:

10/10 ½ Kneeling Wall Ball Press (slow and steady!)

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Front Squats (:03 eccentric)

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (AMRAP – Reps)

5 Rounds:

ON A 2:30 RUNNING CLOCK…

10 Push Press(95/65)

15 Wall Balls (20/10)

Max Double Unders in Remaining Time…

-Rest :30 b/t Rounds-

(Score is Lowest Number of Reps)
-Scaled-

5 Rounds:

ON A 2:30 RUNNING CLOCK…

10 Push Press(45/35)

15 Wall Balls (14/10)

Max Single Unders or Plate Hops in Remaining Time…

-Rest :30 b/t Rounds-

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