Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
“Partner” Plate Race!
Then 2 Rounds:
5 Inch Worms
5/5 Leg Swings
5 Bootstrappers
5 Sumo Deadlifts @ 3131 (empty bar)
Then, 2 Rounds:
12 Tuck Ups
5 Sumo Good Mornings (empty bar)
8 Alt. Cossack Squats
Sumo Deadlift (3-4 x 4 @ 80-85%)
*:03 eccentric all reps!
*No Touch & Go!
Metcon (Time)
3 Rounds:
6 Deadlifts (315/225)
12 V-Ups
72 Double Unders
-Scaled-
3 Rounds:
6 Deadlifts (135/95)
12 Tuck Ups
36 Double Unders/Plate Hops or 72 Single Unders