7/3/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

10 Hollow Rocks

10 Partner Wall Balls

10 Kipping Swings

10 K2E

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (hold catch :02)

Hang Power Clean (3 x 2)

12 min to build to moderate load and complete 3 x 2 w/ :02 pause at knee.

Metcon (Time)

IN TEAMS OF 2…(20:00 cap)

For Time:

100 Wall Balls (20/14)

100 TTB

80 Hang Power Clean (95/65)

60 Wall Balls

60 TTB

40 Hang Power Clean

*The Wall Ball never touches the ground or passes the waist throughout the entire workout. P1 works while P2 rests or holds the Wall Ball above the waist.

**Both partners perform a 5 Burpee penalty each time the ball touches the ground.
-Scaled-

IN TEAMS OF 2…(20:00 cap)

For Time:

75 Wall Balls (14/10)

75 K2E or Lying Leg Raises

40 Hang Power Clean (65/45) or DB Hang Power Clean (20/15)

50 Wall Balls

50 K2E or Lying Leg Raises

40 Hang Power Clean or DB Hang Power Clean

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now