10/11/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 HK

20 BK

10 Supermans

10 Up-downs

1:00 Front Rack Stretch

Then 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 below knee)

Deadlift + Hang Power Clean (15 minutes to build to a challenging (2 + 2).)

Metcon (AMRAP – Reps)

4 SETS:

ON A 3:00 RUNNING CLOCK…

400m Run (2:00 cap)*

Max Hang Power Clean (155/105) in Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Set of Lowest Reps)
-Scaled-

4 SETS:

ON A 3:00 RUNNING CLOCK…

200-300m Run (2:00 cap)*

Max Hang Power Clean (95/65 in Time Remaining…

(Rest 1:00 b/t Sets)