5/12/21 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

10 Alt. Cossack Squats

10 Paused Jump Squats

2:00 Front Rack and/or Thoracic Mobility

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

3 Push Press (:03 Eccentric)

3 Strict Press

Strict Press (4 x 5 @ 75-85%)

Metcon (Time)

For Time (15:00 time cap):

30 Box Jumps (30/24)

40 Shoulder to Overhead (135/95)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats.
-Scaled-

For Time (15:00 time cap):

30 Box Jumps or Alt. Step Ups (18/12)

40 Shoulder to Overhead (75/55)

30 Box Jumps or Alt. Step Ups

*Every 1:30 starting at 0:00, perform 3 Front Squats.

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