7/23/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

ON A 5:00 RUNNING CLOCK:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Then, 10 Alt. SA DB Power Clean & Press (Light-Moderate weight).

Metcon (AMRAP – Reps)

5 SETS, (:45 ON / :15 OFF):

MOVT 1 – Alt. Sit Throughs

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt. SA DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

**1 Set = all 4 Movements

Finisher

4 SETS:

15 Single DB Curls

Immediately into…

:15 Top-Of-Curl Hold

-Rest as Needed b/t Sets-

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