3/22/21 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Jumping Jacks

5 Up/Down Dog

7 Scap Pull Ups or Scap Ring Row

10 Alt. Groiners

7 Kipping Swings or Hollow Rocks

7 Pull Ups or Ring Rows

Then, 1 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 (9-7-5-5)

Set 1 – Moderate

Set 2 – Moderate-Heavy

Set 3 & 4 – Heavy (but makeable!)

Metcon (Time)

18-15-12-9

Front Squat (155/105)

Pull Ups
-Scaled-

12-9-6-3

Front Squat (95/65)

Band-Assisted Pull Ups or Ring Rows

Author Bio

adminCF

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