7/29/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Min AMRAP:

10 HK

10 BK

100m Row

10 Alt. Lunges

(Rest :30)

3 Min AMRAP:

5 Ring Rows

5 Scap Push-Ups + 3 Push-Ups

7 Air Squats

(Rest :30)

Then 2 Rounds:

4 Kipping Swings or Hollow Rocks

3 Pull Ups or Jumping Pull Ups

2 C2B Pull Ups

*Advanced athletes, unbroken (4+3+2)

Metcon (AMRAP – Reps)

NCMETCON BASELINE I.

ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower or Max Double Unders

(Score is Time + Note Meters/DU completed)
*REST 5:00 BEFORE BEGINNING PART II.

Metcon (AMRAP – Rounds and Reps)

NCMETCON BASELINE II.

15 Min AMRAP:

5 Pull-ups or Bar Muscle-Ups

10 HRPU

15 Air Squats
-Scaled-

PART I.

Run 1 Mile then in Remaining Time Max Meters on Rower or Max Double Unders

*REST 5:00 BEFORE BEGINNING PART II.

PART II.

15 Min AMRAP:

5 Pull-ups or Ring Rows

10 HRPU

15 Air Squats

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