12/7/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 MB Deadlifts

5 MB Cleans

15 Partner Wall Balls

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK

Max Wall Balls (20/14)

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

(For scoring, 400m run = 10 reps. 200m Run = 5 reps)
-Scaled-

*Wall Balls (14/20)

*Sub 200m Run for 400m Run

*Sub 100m Run for 200m Run

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