1/21/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Rowling! (5 Frames, Lowest total score wins!)

Then 1 Round:

20 Alt. High Plank Shoulder Taps

10 MB G2OH

10 Push Ups

10 MB Thrusters

Bench Press (3 x 6 @ 90% of 6RM)

*6RM established 12/29/21

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of Ball Slams + 4 Alt. Sit Throughs

MIN 2 — Row, Bike, or Run (Moderate Effort)

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of MB Push Press + 4 Alt. Lunges

MIN 2 — Row, Bike, or Run (Moderate Effort)
Break a nice, easy sweat, but don’t overdue it….In-House competition tomorrow!