5/3/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. PVC Pass Through Lunges

10 Scap Pull Ups or Scap Ring Rows

5 Muscle Clean & Press

5 HRPU

Then 2 Rounds:

5 Pull Ups or Ring Rows

5 Hang Power Cleans (empty bar)

6 Alt. Front Rack Lunges (empty bar)

:20 OH Hold (empty bar)

Overhead Squat (3 x 5 @ 75-80%)

*Pause :02 in hole first 3 reps!

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Overhead Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Overhead (45/35) or Front Rack Lunges (65/55)

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