Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Partner Plate Race!
Then 2 Rounds:
15 Front Jacks
5 Push Up to Down Dog
8 Alt. Box Step Ups
Then 2 Rounds:
5/5 ½ Kneeling Bottoms Up KB Press
5 Push Press (:03 eccentric) (empty)
5 Strict Press (Hold lockout :02) (empty)
Push Press (Build to a heavy double!)
Metcon (Time)
21-15-12-15-21
Push Press (115/75)
Box Jump-Overs (24/20)
-Scaled-
15-12-9-12-15
Push Press (75/55)
Box Jump-Overs or Alt. Step-Overs (18/12)