3/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

15 “Partner” Push Ups

Partner SU race!

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Thrusters

5 Push Jerks (hold dip!)

Strict Press + Push Press + Jerk (Build to a heavy set of (1+1+1)!)

*Push Jerk

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 20 Wall Balls (20/14)

MIN 2 – 60 Double Unders

MIN 3 – Push Ups (RX+ Feet Elevated Decline Push Ups)

(Score is Total Push-Ups)
15 Min EMOM:

MIN 1 – 20 Wall Balls (14/10)

MIN 2 – 30 Double Unders or 60 Single Unders

MIN 3 – Alt. High Plank Shoulder Taps

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