6/21/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

Then, 2 Rounds:

5 Muscle Clean

10 Alt. Elbow Punches

5 Push Press (:03 eccentric)

5 Barbell Bent Row

5 Push Up to Down Dog

Strict Press (4 x 3 @ 31X1)

*Moderate Load

Metcon (AMRAP – Rounds and Reps)

10 Min EMOM:

MIN 1 – 14 DB Push Press* (50/35)

MIN 2 – 7 Renegade Rows

(Rest 1:00)

4 Min AMRAP:

4 Up-Downs

4 DB Push Press*

*Choose load that allows you to go unbroken!
-Scaled-

10 Min EMOM:

MIN 1 – 10 DB Push Press* (25/20)

MIN 2 – 5 Renegade Rows

(Rest 1:00)

4 Min AMRAP:

4 Up-Downs

4 DB Push Press*

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