5/25/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Burpees

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 just below knee)

Hang Power Clean (12 min to build to a heavy double!)

Metcon (Time)

For Time (20:00 cap):

10 Hang Power Cleans (155/105)

200m Run

10 Hang Power Cleans

200m Run

30 Box Jumps (24/20)

10 Hang Power Cleans

200m Run

30 Box Jumps

30 Burpees Over Bar
-Scaled-

For Time (20:00 cap):

10 Hang Power Cleans (75/55)

100m Run

10 Hang Power Cleans

100m Run

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

10 Hang Power Cleans

100m Run

20 Box Jumps or Alt. Step Ups

20 Up-Downs Over Bar

Author Bio

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