Beacon MMA & CrossFit Turbocharged – CrossFit
4 Inch Worms
6 Alt. Groiners
8 Scap Pull-Ups
10 Cat Cows
Then, 2 Rounds:
8/8 SA Ring Rows
6 Box Step-Overs
5 RDL w/ Empty Bar (:03 eccentric)
Build to, or just above, workout weight.
2 Deadlift (225/155)(RX+315/205)
8 Box Jump Overs (24/20)
PERFORMANCE GOAL → Look to complete the workout in 11:00 minutes or less. Fast pace between movements. Muscle-Ups should be done in no more than 2 Sets and primarily unbroken throughout the workout. Lightning-fast and unbroken BJO’s!
FITNESS GOAL → Look to complete the workout between 13:00 – 15:00 minutes today. Choose a weight that allows two quick, but challenging, deadlifts with solid form. Muscle-Up Option should be done in 2 Sets max today. Steady through the Box Jump Overs.
2 Deadlift (135/95)
4 Jumping MU, C2B Pull-Ups, or Pull-Ups
8 Box Jump Overs or Alt. Step Overs (18/12)