4/7/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Up-Downs

10 Alt. Groiners

10 Alt. Cossack Squats

10 MB Clean & Press

Then 2 Rounds w/ Empty Bar:

3 Clean High Pull

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean (Pause) + Front Squat

Hang Clean (Build to a heavy double!)

Metcon (Time)

3 Rounds:

25 Sit-Ups

15 Ball Slams (20/14)(RX+ 40/25)

5 Hang Power Cleans (185/135)
-Scaled-

3 Rounds:

15 Sit-Ups or Lying Leg Raises

15 Ball Slams (14/10)

5 Hang Power Cleans (95/65)

Author Bio

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