8/20/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5/5 Split Squats (RD2: 10 Alt. Lunges)

10 Ring Rows (RD2: 5 Pull Ups)

8 Tuck-Ups

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Pendlay Row (:03 eccentric)

Pendlay Row (3 x 6 AHAP)

Metcon (Time)

FOR TIME (16:00 cap):

20 TTB

400m Run

20 Pull Ups

30 Alt. DB Box Step-Overs (50/35)|(24/20)

20 Pull Ups

400m Run

20 TTB
-Scaled-

FOR TIME (16:00 cap):

20 K2E

200m Run

20 Jumping Pull Ups or Ring Rows

30 Alt. DB Box Step-Overs (25/15)|(18/12)

20 Jumping Pull Ups or Ring Rows

200m Run

20 K2E

Author Bio

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