7/8/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Bootstrappers

10 Up-Downs

20 Partner Wall Balls

Then 2 Rounds:

5 RDL

5 Muscle Cleans

5 Back Squats (:03 Eccentric)

Back Squat (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 (AMRAP – Reps)

2 Rounds…

3 Min AMRAP:

Max Wall Balls (20/14)

(Rest :30)

2 Min AMRAP:

Max KB Swings (70/53)

(Rest :30)

1 Min AMRAP:

Max Goblet Squats

(Rest 2:00 b/t Rounds)

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