2/17/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Partner Burpees

15 Partner Med Ball Cleans

20 Partner Wall Balls

Then 1 Round w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (Pause :02 @ knee)

5 Hang Cleans

Hang Power clean + Hang Clean (4 Sets @ 85-90% of 1RM Hang Power Clean)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5-10-15-20…and so on

Wall Balls (20/14)

DB Hang Cleans (35/20)

HRPU
-Scaled-

13 Min AMRAP:

5-10-15-20…and so on

Wall Balls (14/10)

DB Hang Cleans (20/10)

HRPU or PU to Box/Bench

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