12/2/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

5 Inch Worms

10 Glute Bridges

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Hang Power Clean (pause :02 just below knee)

10 Alt. Elbow Punches

5 Front Squats

Clean (3 x 2 @ 85-90% of 1RM)

*1RM established 10/21/21.

Metcon (Time)

FOR TIME (12 min cap):

Buy In: 400m Run

15-20-25

Deadlifts (135/95)(RX+185/135)

Box Jumps (24/20)
-Scaled-

FOR TIME (12 min cap):

Buy In: 200m Run

10-15-20

Deadlifts (95/65)

15-20-25

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