6/16/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

20 Alt. High Plank Shoulder Taps

10 Push Up to Down Dog

Then 2 Rounds:

5 Bench Press @ 32X1 (empty bar)

5 Air Squats @ 32X1

Bench Press (3 x 4 @ 80-85% of 1RM)

*Pause :02 first rep only.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

200m Run

25 HRPU

25 Box Jumps (24/20)
-Scaled-

14 Min AMRAP:

200m Run

15 HRPU or Band/Box Assisted PU

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

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