12/15/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 HK

8 RDL (:03 eccentric)

10 Alt. Box Step-Ups

8 Kipping Swings or Hollow Rocks

2 Rounds:

20 BK

8 Pendlay Row (Pause :02 at Chest)

10 Lateral Box Step-Ups

8 Pull Ups or Ring Rows

Pendlay Row (5-5-5-5)

Build to a challening set of 5 reps!

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10 C2B Pull Ups

16 Box Jumps (24/20)

400m Run

*Goal (Fittest)* → Fittest should be looking to do 5+ Rounds today. Keep the Runs to 1:45 minute or less. Pull Ups should be unbroken and moving with purpose on Box Jumps. Should really be able to push a bit harder than you want too today.

*Goal (All)* → All athletes are looking to complete 4+ Rounds today. Keep the Runs right around 2:00 minutes. Pull Ups no more than 2 Sets here. Box Jumps or Step Ups should be consistent with minimal rest needed during the movement.
-Scaled-

16 Min AMRAP:

10 Jumping Pull Ups, Band-Assisted Pull Ups, or Ring Rows

16 Box Jumps or Alt. Step Ups (18/12)

200m Run