7/21/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

2:00 Front Rack Mobility

Partner SU Race!

Then 1 Round:

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Ring Rows

Then 2 Rounds w/ Empty Bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Cleans (Pause :02 @ knee)

Hang Power Clean (Build to a Moderate-Heavy set of 3.)

*Fast and perfect mechanics, not meant to be heaviest 3-Rep.

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

36 Double Unders

6 Hang Power Clean (185/135)

9 Pull-Ups
-Scaled-

13 Min AMRAP:

18 Double Unders or 36 Single Unders

6 Hang Power Clean (95/65)

9 Pull-Ups, Jumping Pull Ups, or Ring Rows

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