2/16/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, BK, JJ

10 Paused Jump Squats

1:00 Jump Rope

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (4 x 3 @ 80-85%)

*Pause :02 all reps.

Metcon (AMRAP – Reps)

4 Rounds:

ON A 4:00 RUNNING CLOCK…

400m Run

10 Power Snatch (135/95)

Max Double Unders in Time Remaining

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

ON A 4:00 RUNNING CLOCK…

200m Run

10 Power Snatch (65/55) or Alt. DB Snatch (25/20)

Max Single Unders in Time Remaining

(Rest 1:00 b/t Rounds)

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