3/31/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5/5 Split Squat

5 Slow Push Ups

10 Alt. Lunges

Then, 1 Round w/ Empty Bar:

7 Clean High Pulls

7 Muscle Cleans

10 Alt. Elbow Punches

7 Hang Power Cleans (pause just below knee)

Front Rack Lunge (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min EMOM:

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 12.

MIN 12 – 12 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
-Scaled-

12 Min EMOM:

MIN 1 – 1 Up-Down + 4 Power Cleans (95/65)

MIN 2 – 2 Up-Downs + 4 Power Cleans

MIN 3 – 3 Up-Downs + 4 Power Cleans

MIN 4 – 4 Up-Downs + 4 Power Cleans

…and so on until Round 12.

MIN 12 – 12 Up-Downs + 4 Power Cleans

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