4/25/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Jumping Jacks

10 Scap Pull-Ups

10 Paused Jump Squats

Then, 1 Round:

8 Hang Muscle Cleans*

8 Alt. Elbow Punches*

8 Tuck Ups

1 Round:

6 Up-Downs

6 Kipping Swings

6 Front Squat + 6 Push Press

Strict Press (10-8-6-4)

*Start Light-Moderate, build to heavy x 4.

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

10 TTB or 30 DU

5 Thrusters (95/65)(RX+135/95)

10 Up-Downs Over Bar

Goal (Fittest) → Aim to finish 5-6 rounds. These athletes are going unbroken the whole workout. Whoever is willing to pick up the bar faster is getting the faster time today!

Goal (All) → Aim to finish 4 rounds into 5. Focus on keeping a steady pace with extra emphasis on perfect thrusters. Break up the TTB/K2E ahead of time if necessary to keep these athletes moving consistently.
-Scaled-

WOD:

11 Min AMRAP:

10 K2E or 15 DU/30 DU Taps/60 SU

5 Thrusters (75/55) or DB Thrusters (30/20)

10 Up-Downs