6/6/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard


2:00 Foam Roll Lats

3:00 Foam Roll Quads/ Hamstrings

1:00 Child’s Pose

Then 1 Round:

100m Row

20 Front Jacks

5/5 KB Deadlift

5/5 KB High Pull

5/5 KB Swing

10 Hollow Rocks

Kettlebell Snatch (Learn the skill!)

(Swing + High Pull + Snatch)

*If Proficient, build to a challenging 3L/3R.

Metcon (Time)

3 Rounds (21:00 Cap):

500m Row

20 Mt. Climbers (L + R = 1 Rep)

40 Sit-Ups

80 Double Unders

(Rest 1:00 b/t Rounds)

GROUP GOAL → All athletes should be done in 21:00 or less today. Scale back if you’re still feeling beat up from Murph! Our Row should be done in 2:30 or less today. Mt. Climbers should be steady and controlled. Sit-Ups should be done in 1-2 sets. Let’s keep our Double Unders to no more than 3 Sets today.

3 Rounds (21:00 cap):

350m Row

20 Mt. Climbers (L + R = 1 Rep)

30 Sit-Ups or Tuck Ups

40 DU/Attempts, DU Taps, or 80 Singles

(Rest 1:00 b/t Rounds)

Author Bio


Sign Up For Your 21 Day FREE Trial Now