12/6/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit


5 Inch Worms

Then 2 Rounds:

8 Alt. Lateral Box Step Overs

6 KB Deadlifts (:03 eccentric)

8 Up-Downs

6/6 KB Swings


Deadlift (5-5-5)

Start Light and build to Moderate.


Metcon (Time)

5 Rounds:

7 Deadlifts (175/115)(RX+255/175)

14 Box Jumps (24/20)

21 KB Swings (53/35)

(Rest 1:00 b/t Rounds)

(Score is Slowest Round)\

PERFORMANCE GOAL → Goal today would be to go 14:00 minutes or less on total time. Deadlifts and KB Swings are to be completed unbroken. Box Jumps should be fast and consistent. Only rest is during scheduled break between rounds.

FITNESS GOAL → Look to complete the workout between 15:00 – 17:00 minutes today. Deadlifts should be done in 1 set with great form, so choose an appropriate weight to allow this. KB Swings in 2 sets…3 sets max towards end. Box Jumps should be completed at a moderate pace.


5 Rounds

7 Deadlifts (115/80)

14 Box Jumps (18/12)

14 KB Swings (26/18)

(Rest 1:00 b/t Rounds)

(Score is Slowest Round)