8/30/21 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Jumping Jacks

5 Up/Down Dog

10 PT

10 ATW

5 OH Squats @ 32X1 w/ PVC

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Overhead Squat (3-3-3-3-3)

*:03 eccentric

Metcon (Weight)

12 Min EMOM:

MIN 1 – 7 OH Squats* (135/95)

MIN 2 – 15 Cal Row

MIN 3 – 12 Burpees

MIN 4 – 12 Ring Rows

*Squats should be able to be completed unbroken but challenging.
-Scaled-

12 Min EMOM:

MIN 1 – 7 OH Squats or Front Squats (65/45)

MIN 2 – 12 Cal Row

MIN 3 – 10 Up-Downs

MIN 4 – 10 Ring Rows

Author Bio

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