7/26/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 Single Unders

5 Bootstrappers

7 MB Front Squats

7 MB Push Press

Then, 2 Rounds:

:30 Double Under Practice

7 Up-Downs (RD2 = Burpees)

7 Wall Ball Thrusters

Back Squat (1×5 @ 65%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep established in Week 1.

**Compare to Week 2 results, add 5-10lb to the working weights.

(Week 5 of 9)

Metcon (AMRAP – Reps)

3 Rounds:

ON A 3:00 RUNNING CLOCK…

60 Double Unders

15 Burpees

Max Wall Balls (20/14) in Time Remaining…

(Rest 2:00 b/t Rounds)
-Scaled-

3 Rounds:

ON A 3:00 RUNNING CLOCK…

30 Double Under or 60 Single Unders

10 Up-Downs

Max Wall Balls (14/10) in Time Remaining…

(Rest 2:00 b/t Rounds)

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