6/29/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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2 Rounds:

30 Crossbody Mountain Climbers

6 Push-up to Down Dog

6/6 DB Side Bends (moderate weight)

3 I-Y-T on Rings

Bench Press (1 x 1)

Build to a Heavy 1-Rep

(Week 9 of 9)

WOD Warm Up

2 Rounds w/ PVC or Empty Bar:


3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

100m DB Farmers Carry (45/30)

15 Hang Power Cleans (75/55)(RX+95/65)

20 Ring Rows

25 Up-Downs

FITTEST GOAL → The fittest will be clocking in at around 6+ rounds. They’re looking to go from an unbroken Farmer Carry straight into unbroken Hang Power Cleans for the entire duration of the workout. From there, intensity in the Ring Rows and Up-Downs will be kept high as they aim to finish both in less than 2:00.

GROUP GOAL → Everyone should be looking to complete 4-4.5 rounds. They should strive to complete the Farmer Carries unbroken with no more than one break if necessary. For the Hang Power Cleans, we’re looking for 2-3 sets max! Keep Ring Rows and Up-Downs to 2:00 or less. Scale reps if necessary to achieve this.

18 Min AMRAP:

100m DB Farmers Carry (30/20)

10 Hang Power Cleans (65/45)

15 Ring Rows

20 Up-Downs