Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Front Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

9-7-5-15-12-9

Front Squat* (155/105)

Burpees Over Bar

*Option to sub Med Ball Clean (20/14) (RX+40/25).
-Scaled-

For Time:

9-7-5-15-12-9

Front Squat* (95/65) or DB Front Squat (25/15)

Up-Downs Over Bar

*Option to sub Med Ball Clean (14/10).