8/7/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Paused Jump Squats

1:00 Up/Down Dog (w/ calf focus)

1:00 Jump Rope

Then, 2 Rounds w/ empty bar:

3 RDL

3 Clean High Pull

10 Alt. Elbow Punches

3 Hang Power Clean + Front Squat

3 Position Clean (3 sets of complex with no misses.)

-Position 1

-Above Knee

-Floor
Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Weight for entire complex will be determined by what you can clean from the hip.

Metcon (Time)

IN TEAMS OF 2…

3 Rounds (16:00 cap):

400m Run

30 Hang Power Cleans (155/105)

200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Share reps as needed.
-Scaled-

3 Rounds (16:00 cap):

200m Run

20 Hang Power Cleans (95/65)

50 DU or 150 Single Unders

*Both Partners complete the 200m Run together. In the movement portion, P1 Works while P2 Rests. Share reps as needed.

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