Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Paused Jump Squats

10 Supermans

10 Tuck Ups

Then, 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (3 x 5 @ 75-80% of 1RM)

*Tempo 32X1

Metcon (Time)

FOR TIME:

50 Box Jump Overs (24/20)

50 TTB

25 Box Jump Overs

25 TTB
-Scaled-

FOR TIME:

50 Box Jump Overs Or Alt. Step Overs (18/12)

50 K2E

25 Box Jump Overs or Alt. Step Overs

25 K2E