Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Mt. Climbers
10 Tuck Ups
10 Alt. Groiners
Then, 2:00 Front Rack Mobility.
Then, Coach Jon’s BB Clean Warm Up!
Clean (15 Min to Build to a Heavy Single!)
Metcon (AMRAP – Reps)
2 ROUNDS ON A 6:30 RUNNING CLOCK:
40 Sit-Ups
40 Single DB Front Squats (50/35)
Max Box Jump Overs in time remaining (24/20)
(Rest 2:00 b/t rounds)
-Scaled-
2 ROUNDS ON A 6:30 RUNNING CLOCK:
30 Sit-Ups
30 Single DB Front Squats (25/15) or 40 Air Squats
Max Box Jump Overs or Alt. Step Overs in time remaining (18/12)
(Rest 2:00 b/t rounds)