9/4/21 CrossFit Classes near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

20 Mt. Climbers

2:00 Front Rack Mobility!

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (Hold catch :02)

Hang Power Clean (3-3-3-3)

*Start Moderate and build to Mod-Heavy.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (16:00 time cap):

50 Hang Power Cleans (155/105)

100 Up-Downs

1200m Run

*Reps and movements can be completed in any order. P1 works while P2 Rests on HPCs and Up-Downs. Switch as needed. All running is performed together.
-Scaled-

IN TEAMS OF 2…

FOR TIME (16:00 time cap):

50 Hang Power Cleans (65/45) or DB Hang Power Cleans (25/20)

75 Up-Downs

800m Run

Author Bio

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