4/26/21 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Up-Downs

10 Alt. Windmills

:30 Crab Walk

10 Push Ups

Then, 2 Rounds 3 Reps w/ Empty Bar:

Sumo RDL

Upright Row

SDHP

Then, 8 Tempo Sumo Deadlifts @ 50% or less (:04 each direction)

Sumo Deadlift (4 x 2 @ 90%)

*Compare to conventional deadlift 4/22/21.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Sumo Deadlift High Pull (95/65)

12 Strict Ring Dips

100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc…
-Scaled-

12 Min AMRAP:

12 Sumo Deadlift High Pull (65/55)

12 Box/Bench Dips

100m Run*

* Run increases by 100m each round, but caps at 300m!

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