7/10/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Jumping Pull Ups

Then 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Clean (hold catch :02)

Power Clean (12 Min to build to a heavy double!)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (20:00 cap):

20 Power Cleans (185/135)

200m Run

20 Power Cleans

400m Run

60 Pull Ups

20 Power Cleans

800m Run

60 Pull-Ups

80 Burpees Over Bar

*Run together. For all other movements, P1 works while P2 Rests. Split reps as needed.
-Scaled-

IN TEAMS OF 2…

FOR TIME (20:00 cap):

20 Hang Power Cleans (95/65) or DB Hang Power Cleans (25/15)

100m Run

20 Power Cleans

200m Run

60 Jumping Pull Ups or Ring Rows

20 Power Cleans

400m Run

60 Jumping Pull-Ups or Ring Rows

40 Up-Downs Over Bar

*Run together. For all other movements, P1 works while P2 Rests. Split reps as needed.

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