8/3/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Min AMRAP:

20 Plate Hops

10 Alt. Step Ups

10 Plate G2OH

5 Push-Up to Down Dog

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Push Press

5 Front Squat

Strict Press (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 (Time)

3 Rounds:

21 Thruster (95/65)

21 Box Jumps (24/20)
-Scaled-

3 Rounds:

21 Thruster (65/45) or DB Thrusters (25/15)

21 Box Jumps or Alt. Step Ups (18/12)

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