12/21/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (6-6-6-6)

*Tempo @ 2121.

*Keep weight Moderate-Moderate+.

Metcon (Time)

For Time (15 min cap):

9-15-21-27-21-15-9

KB Swing (70/53)

Goblet Squats (RX+ Barbell Front Squats (95/65))

Goal (Fittest) → Sub 12:00. These athletes should be aiming for unbroken on almost all sets.

Goal (All) → Sub 15:00. Focus on breaking up reps ahead of time and then aim for unbroken on the later rounds.
-Scaled-

For Time (15 min cap):

9-15-21-27-21-15-9 or 7-12-15-21-15-12-7

KB Swing (26/18)

Goblet Squats or Air Squats