5/24/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

20 PT

10 ATW

Then 2 Rounds:

5 Scap Pull Ups or Ring Rows

:10 Active Bar Hang

5 Kipping Swings

5 K2E

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press

5 Push Press

Push Press (5-5-5-5)

*Start Moderate build to Heavy.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 18 KB Swings (70/53)

MIN 2 – 12 TTB

MIN 3 – :50 Max Mountain Climbers

MIN 4 – Rest

(Score is Lowest Reps of Mt. Climbers)
-Scaled-

16 Min EMOM

MIN 1 – 18 KB Swings (26/18)

MIN 2 – 12 K2E or Lying Leg Raises

MIN 3 – :30 Max Mountain Climbers

MIN 4 – Rest

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