6/12/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Single Unders

5 Up/Down Dog

20 Single Unders

2:00 Front Rack/Thoracic Mobility

30 Single Unders

15 Paused Jump Squats

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats

3 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

Clean (3 x 1 @ 85-90%)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

800m Team Run

Immediately Into…

10 ROUNDS:

10 Shoulder-To-OH (115/75)

30 Double Unders

Immediately Into…

800m Team Run

*Runs performed together. For the rounds, P1 completes full round while P2 rests. Switch jobs until 10 rounds completed as a team.
-Scaled-

FOR TIME:

400m Team Run

Immediately Into…

10 ROUNDS:

10 Shoulder-To-OH (75/55)

15 Double Unders or 30 Single Unders

Immediately Into…

400m Team Run

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