8/31/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50m Walk on Toes

50m Walk on Heels

10 Scap Push Ups

10 Tuck Ups

1:00 Jump Rope

Then 2 Rounds:

8 Partner Push Ups

8 Partner Sit Ups

DB Bench Press (5-5-5-5-5)

Rannie (Time)

“Rannie”

For Time:

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round
20:00 time cap.

-Scaled-

In place of DUs…

– Plate Hops

– 1:00 / :50 / :40 / :30 / :20 of DU attmepts

– 100-80-60-40-20 Single Unders

Or…

25-20-15-10-5*

Double Unders

Sit-ups

*200m Run After Each Full Round

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