7/2/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 5 Min AMRAP:

5 Push Ups

5 Air Squats

:20 Bear Crawl

Metcon (6 Rounds for time)

EVERY 4:00 x 6 ROUNDS:

1:00 Cardio Choice

10 DB Floor Press

20 Jump Squats

30 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

(Score is Each Round for Time)

Finisher

3 SETS:

8/8 Plate Around the Worlds*

25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

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