8/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

5 Inch Worms

5 Burpees

Then 2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

5 Back Squats (:03 eccentric)(empty bar)

Back Squat (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

*Add 5-10lb to the working weight today.

(Week 6 of 9)

Metcon (AMRAP – Reps)

3 Min AMRAP:

Max Burpees

(Rest 3:00)

3 Min AMRAP:

Max Distance Run

*1 Rep = 1m
-Scaled-

3 Min AMRAP:

Max Up-Downs or Burpees to Box/Bench

(Rest 3:00)

3 Min AMRAP:

Max Distance Run

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