9/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Light KB Swing, RD3: 5/5 KB Side Bends)

Then 1 Round w/ Empty Bar:

7 RDL

7 Pendlay Row @ 21X1

Pendlay Row (10-8-6-4)

Start moderate. Build to a challenging set of 4.

Metcon (Weight)

16 Min EMOM:

Min 1 – 20 KB Swings (70/53)

Min 2 – :45 Side Plank (L)

Min 3 – 15 Cal Row

Min 4 – :45 Side Plank (R)
-Scaled-

16 Min EMOM:

Min 1 – 20 KB Swings (26/18)

Min 2 – :30 Side Plank (L)

Min 3 – 10-12 Cal Row

Min 4 – :30 Side Plank (R)