8/13/21 CrossFit Haddonfield Collingswood Chery Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner SU Race! (Best of 3)

Then, 2 Rounds:

10 Alt. Cossack Squats

5 RDL (empty Bar, :03 eccentric)

10 Glute Bridges

5 Sumo Good Mornings

Deadlift (1×1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1 @ 95%

*Based off of 90% of Heavy 1-Rep established in Week 1.

*Add 5-10lb to 7/19/21 results.

(Week 7 of 9)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

25 DU

5 Sumo Deadlifts (275/185)

25 DU

400m Run
-Scaled

15 Min AMRAP:

12 DU or 50 SU

5 Sumo Deadlifts (115/85)

12 DU or 50 SU

200m Run

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