7/31/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

10 PT

10 ATW

10 Kipping Swings or Hollow Rocks

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

Power Snatch + Snatch Balance (Build to a challenging (1+1).)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

40-30-20-30-40

Hang Power Snatch (115/80)

TTB

*Only 1 partner may work at a time. Share reps.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

40-30-20-30-40

Hang Power Snatch (65/45) or Alt. DB Snatch (30/20)

K2E or Lying Leg Raises

*Only 1 partner may work at a time. Share reps.

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