5/6/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Alt Groiners

10 Air Squats @ 32X1

10 Jump Squats

Then 2 Rounds:

5 Scap Pull Ups or Ring Rows

5 Kipping Swings or Hollow Rocks

5 Jumping Pull Ups or Ring Rows

Then 1 Round 5 Reps w/ Empty bar:

Snatch-Grip RDL (:03 eccentric)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (Pause :02 at knee)

Hang Power Snatch (3-3-3-3-3)

Metcon (Time)

For Time:

5-10-15-20-15-10-5

C2B Pull-Ups

KB Goblet Squats (70/53)
-Scaled-

For Time:

5-10-15-20-15-10-5

Pull Ups or Ring Rows

KB Goblet Squats (26/18) or Air Squats

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now