6/13/22 CrossFit Cherry Hill Haddonfield Collingswood Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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1 Round:

:45 Row (easy-moderate pace)

30 Single Unders

12 Hollow Rocks

8 Hang Muscle Cleans*

Then, 1 Round:

2 Wall Walks

30 DU or DU Taps

12 Kipping Knee Raises

8 Push Press*

*Empty Barbell

Handstand Push-ups (Learn the skill!)


Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

If proficient:

-Deficit HSPU

-Handstand Walk

-Free-Standing HSPU!

Metcon (AMRAP – Rounds and Reps)


24 Min AMRAP:

100 DU

60 Cal Row

40 TTB

20 Push Press (95/65)(RX+135/95)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

FITTEST GOAL → The fittest will be looking to finish 4+ rounds. Their pace will start conservative, but will pick up pretty quickly. DU and Push Press will be unbroken throughout while the Row and TTB will be at a hard, but manageable pace.

GROUP GOAL → This group of athletes are aiming to get 3+ rounds. Their goal is to not get carried away and keep a manageable pace. They should only try and step on the gas, if possible, in the latter half of the workout. Jump Rope, K2E, and Push Press should be no more than 2 sets fresh, breaking up into 3 sets max as workout goes on. Keep the Row smooth.


24 Min AMRAP:

50 DU/Attempts, 100 DU Taps, or 150 Single Unders

40 Cal Row

30 K2E

20 Push Press (65/45)

*P1 works while P2 rests. Split work as needed.