12/5/22 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

2 Rounds:

8 Alt. Samson Lunges

8 Bootstappers

8 Ring Rows (RD2: Kipping Swings)

Then, 2 Rounds:

8 MB Push Press

8 Alt. MB Cossack Squats

8 MB Sit-Ups (RD2: Hanging Knee Raises)

Strength

Back Squat (5-5-5)

*Start Light and build to Moderate.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1&2 – AMRAP of…8 Burpees + 12 TTB*

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)

PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 2.5+ Rounds per AMRAP. Look to keep the Toes to Bar to no more than 2 Sets. Wall Balls should be 25+.

FITNESS GOAL → From a fitness standpoint, we should be shooting for 1.5 – 2+ Rounds on the day. Keep the Toes to Bar to no more than 3 quick Sets. Wall Balls should be 20+ each interval.

-Scaled-

20 Min EMOM:

MIN 1&2 – AMRAP of…8 Up-Downs + 12 K2E*

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)