Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Alt. Cossack Squats

10 Scap Push Ups

10 Bootstrappers

10 Cat Cows

Then, 3 Min Partner AMRAP:

6 Burpees over MB (you go, I go)

6 Partner Wall Balls

Strength

Back Squat (6-6-6)

Tempo @ 22X1

*Start Light and build to Moderate.

Metcon

Metcon (Time)

5 Rounds:

20 Wall Balls (20/14)

20 Burpees

PERFORMANCE GOAL → These athletes should be shooting for under 12:00 today. Wall Balls should be unbroken and Burpees should be performed fast!

FITNESS GOAL → Athletes in this category should look to complete today’s workout in about 13:00 – 15:00. Try to go unbroken on the first couple rounds of Wall Balls, and when you need to break in the later rounds, keep to 2 sets. Stay steady at the Burpees/Up-Downs and look to always be done with them under or at 1:30.

-Scaled-

5 Rounds:

15 Wall Balls (14/10)

15 Up-Downs