9/16/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

1:00 Down Dog Calf Stretch

Partner Single Under Race: Best of 3!

Then 2 Rounds:

10 Band Pull Aparts

5 Kipping Swings or Hollow Rocks

5 Supinated Ring Rows @ 3131

:15 Bottom of Chin Up Hang

Weighted Chin-Ups (3-4 x 5 AHAP)

Metcon (Time)

For Time:

55-65-75-65-55

Double Unders

20-15-10-15-20

C2B Pull-Ups
-Scaled-

For Time:

Double Unders (25-30-35-30-25)

or

Single Unders (55-65-75-65-55)

20-15-10-15-20

Pull-Ups, Jumping Pull Ups, or Ring Rows

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now