12/1/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit


400m Run

Then, 1 Round:

10 Alt. Cossack Squats

5 Tempo Air Squats @ 3211

10 Strict Press w/ Empty Bar

30 Single Unders

Then, 1 Round:

10 Bootstrappers

10 Push Press w/ Empty Bar

10 Back Squats w/ Empty Bar

30 Double Unders


Back Squat (5-4-3-2)

Start Moderate-Heavy and build to Heavy.


Metcon (Time)

4 Rounds:

15 Thrusters (75/55)(RX+95/65)

30 DU

100m Run

(Rest 2:00 b/t Rounds)

(Score is Slowest Round)

PERFORMANCE GOAL → Sub 12:00 for these adrenaline junkies. Fast and unbroken sets are a given. The real test for these athletes will be riding the redline from beginning to end while taking advantage of the recovery afforded to them. Athletes should be finishing their sets within :01 over or under their previous set.

FITNESS GOAL → These athletes should be finishing in 13:00-16:00. Much like the Performance Goal, they should strive to complete their sets unbroken as quickly as they can without blowing up. They should also fight to finish their sets within a similar time frame. :05 under or over is a good goal to shoot for.


4 Rounds:

15 Thrusters (65/45) or DB Thrusters (25/15)

15 DU, 30 DU Taps, or 30 Singles

100m Run

(Rest 2:00 b/t Rounds)

(Score is Slowest Round)