Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

Buy In:

800m Run

Then…

120 Box Jump Overs (24/20)

80 Deadlifts (225/155)

Cash Out:

800m

*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.

(20:00 time cap)
-Scaled-

*Buy In/Cash Out: 400m Run (200m each partner)

*90 Box Jump Overs (18/12) or Alt. Box Step Overs

*60 Deadlifts (95/65)