12/8/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

5 Up/Down Dog

10 Bootstrappers

10 PT

10 ATW

5 OH Squats @ 32X1 w/ PVC

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Overhead Squat (3 x 5*)

Tempo @ 3111

*Weight stays Moderate to Moderate+ for all sets.

Metcon (Time)

4 Rounds (15 min cap):

30 Unbroken Wall Balls (20/14)

20 Unbroken KB Swings (53/35)(RX+70/53)

(Rest 1:30 b/t Rds)

(Score is Slowest Set)

*Goal (Fittest)* → Fittest should be looking to complete all 4 Sets of 30 unbroken. There should also be a strong consideration and push for that Heavier Weight. Fittest should be completing the rounds in 1:45 minute or Less. Keep the RPMs high and make that 1:30 minute rest feel very short. Looking to finish 12:00 minutes or Less

*Goal (All)* → All athletes are looking to pick a challenging, but repeatable unbroken Wall Ball number. Ideally around the 20-25 Rep range depending on their Medicine Ball of Choice. Rounds should be completed in 2:00 minutes or less. Look to finish 15:00 minutes or less.
-Scaled-

4 Rounds (15 min cap):

20 Wall Balls (14/10)

20 KB Swings (26/18)

(Rest 1:30 b/t Rds)