7/6/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then 2 Rounds:

15 JJ

10 Alt. Groiners

5 Up-Downs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle-Snatch

5 Good Mornings

Deadlift (1 x 5 @ 85%*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

(Week 2 of 9 )

Metcon (Time)

For Time (15:00 cap):

40 Up-Down Devils Press (50/35)
-Scaled-

30 Up-Down Devils Press (20/15)

Author Bio

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