2/5/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Alt. Groiners

10 Air Squats

2:00 Front Rack/Thoracic Mobility

Then 1 Round:

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

10 Jumping Pull Ups

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (2-2-2-2 )

*Pause :02 both reps.

Metcon (Time)

IN TEAMS OF 2…

2 Rounds (20:00 time cap):

800m Team Run

100 Pull Ups

50 Front Squats (95/65)(RX+135/95)

*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.

Goal (Fittest) → Sub 17:00 is spicy! Pull Up studs could even go sub 16:00. Each run should stay under 4:00.

Goal (All) → Everyone should aim to stay under 20:00. Most should be around the 18:00 mark. 5:00 cap on the run then big chunks of reps to the finish. Should not be limited by the Pull Up option or weight on the bar.
-Scaled-

IN TEAMS OF 2…

2 Rounds (20:00 time cap):

400m Team Run

75 Jumping Pull Ups or Ring Rows

35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats

*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.