3/9/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

1:00 Wrist/Front Rack Stretch

Then, 2 Rounds w/ Empty Bar:

3 RDL

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Clean Pull + Power Clean (Build to a heavy set of (1+2).)

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

1 Mile Run

then…

AMRAP:

3 Power Cleans (175/125)

3 Up-Downs Over Bar
-Scaled-

ON A 15:00 RUNNING CLOCK…

800m Run

then…

AMRAP:

3 Power Cleans (95/65)

3 Up-Downs

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