5/20/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

1:00 Jump Rope

Then 2 Rounds w/ Light-Moderate DB:

7 DB Swings

7/7 Bent Row (:03 eccentric)

7/7 Split Squats

Pendlay Row (4 x 4 AHAP)

Metcon (Time)

For Time (16:00 cap):

84-60-36

Double Unders

42-30-18

Single DB Box Step-Ups (50/35)|(20/18)

21-15-9

Burpees
-Scaled-

For Time (16:00 cap):

42-30-18

Double Unders*

21-15-9

Single DB Box Step-Ups (20/15)|(18/12)

11-7-5

Burpees

*1:30 – 1:00 – :45

Author Bio

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