12/29/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 JJ

5 Inch Worms

20 Jump Squats

10/10 SL Glute Bridges

5 DBL DB DL

50 Single Unders

5 DBL DB DL

10 DBL DB Swings

50 Single Unders

Double-Unders (Practice the skill!)

*If proficient, Triple Unders!

Metcon (Time)

FOR TIME:

Buy In: 400m Run

5 Rounds:

15 DB Hang Power Clean (50/35)

50 Double Unders

Cash Out: 400m Run
-Scaled-

FOR TIME:

Buy In: 200m Run

4 Rounds:

15 DB Hang Power Clean (20/15)

50 Single Unders or Plate Hops

Cash Out: 200m Run

Author Bio

adminCF

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