5/11/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, BK, JJ

5 Inch Worms

Then 2 Rounds w/ Light-Moderate KB:

5/5 Deadlift

5/5 Swing

Then 1 Round:

10 Scap Pull Ups or Ring Rows

:15 Active Bar Hang

10 Kipping Swings or Hollow Rocks

:15 Active Bar Hang

10 Pull Ups, Jumping Pull Ups, or Ring Rows

Weighted Pull-ups (3 x 6 AHAP)

*Controlled eccentric!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
-Scaled-

3 Rounds:

200m Run

21 Kettlebell Swings (26/18)

12 Jumping Pull Ups or Ring Rows

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