Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 “Partner” Wall Balls
Then 2 Rounds:
5 Inch Worms
5/5 Leg Swings
5 Bootstrappers
5 Sumo Deadlifts @ 3131 (empty bar)
Then, 2 Rounds:
:20 Hollow Hold
5 Sumo Good Mornings (empty bar)
8 Alt. Cossack Squats
Sumo Deadlift (5-4-3-2-2-1)
Metcon (Time)
4 Rounds:
5 Deadlifts (225/155)
10 Burpees Over Bar
20 Wall Balls (20/14)
-Scaled-
4 Rounds:
5 Deadlifts (95/65)
10 Up-Downs Over Bar
15 Wall Balls (14/10)