8/13/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

2 Rounds:

8 MB Deadlifts

8 MBStrict Press

10 Alt. Deadbugs

2 Rounds:

8 MB Front Squats

8 MB Push Press to Target

10 Inchworms (no push-up!)

Deadlift (3 x 5 @ 75-85% of 1RM)

*1RM last tested on 6/30/22.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
PERFORMANCE GOAL → Fittest athletes will be looking to finish Karen sub 6:00-8:00. Wall Ball sets should be 15+ reps each attempt.

GROUP GOAL → All athletes should be looking to finish Karen in the 9:00-12:00 range. Wall Ball sets should be about 10+ reps each attempt.

-Scaled-

Mini Karen

100 Wall Balls (14/10)

or

8-10 Rounds:

7 Wall Balls (14/10)

:30 rest