Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
Then, Junkyard Dog Warm Up:
5 Partner T Jumps
5 Partner Army Crawl and Jump Overs
Then 2 Rounds:
10 Alt. High Plank Shoulder Taps
5/5 Half Kneeling Bottoms Up KB Press
6 Alt. DB Cleans
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (Time)
Part 1.
EVERY 2:00 x 5 SETS:
7 DB Strict Press (40/25)
10 Box Jump Overs (24/20)
Rest in Time Remaining…
(Score is Slowest Time)
**Rest 3:00 b/t Parts 1 & 2.
Metcon (AMRAP – Rounds and Reps)
Part 2.
7 Min AMRAP:
7 HSPU
7 Up-Downs
7 Box Jumps (24/20)
(Score is Rounds + Reps)
-Scaled-
Part 1:
EVERY 2:00 x 5 SETS
7 DB Strict Press (25/20)
10 Box Jump Overs or Alt. Step Overs (18/12)
Rest in Time Remaining…
**Rest 3:00 b/t Parts 1 & 2.
Part 2:
7 Min AMRAP:
1 Wall Walk or 7 Pike Push Ups
7 Up-Downs
7 Box Jumps or Alt. Step Overs