4/8/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Front Jacks

5 Up-Downs

Then 1 Rounds:

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

Then 2 Rounds:

5/5 DB Sumo DL

5/5 DB Swings

5/5 DB Hang Snatch

5 Pull Ups or Ring Rows

Sumo Deadlift (8-8-6-6)

*Controlled eccentric. No dropping or Touch-N-Go reps.

Metcon (AMRAP – Rounds and Reps)

20 Min EMOM:

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35) + 6 C2B Pull-Ups

MIN 5 – Rest
-Scaled-

20 Min EMOM:

MIN 1 & 2 – 200m Run

MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (20/15) + 6 Jumping Pull Ups or Ring Rows

MIN 5 – Rest

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