3/3/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 JJ

10 Bootstrappers

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 K2E

Then, 1 Round w/ Empty Bar:

5 Hang Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

5 Push Press

5 Back Squats (pause :02)

Back Squat (3 x 3 @ 80-85% of 1RM)

*Pause :02 all reps

Metcon (Time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)

15 TTB

10 Up-Downs Over Bar

(Score is slowest time)
-Scaled-

EVERY 3:00 x 5 SETS

10 Front Squats (65/55)

10 K2E or Sit Ups

10 Up-Downs

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now