Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
5 Inch Worms
Then, 8 Min EMOM:
MIN 1 – :40 Single Unders*
MIN 2 – 8 Alt. Cossack Squats + 8 Slow Air Squats
MIN 3 – :40 Alt. Elbow Punches**
MIN 4 – 6 RDL + 6 Muscle Cleans**
*Switch to DU in the Second Round
**Use empty barbell
Back Squat (5-5-3-3-3)
*Start Moderate and Build to Moderate-Heavy
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 Front Squats @ 50% heaviest BS triple established in day’s Strength*
50 Double Unders
*Bar comes from the floor.
-Scaled-
12 Min AMRAP:
10 Front Squats @ 50% heaviest BS triple established in day’s Strength or DB FS (25/15)
25 Double Unders/Attempts or 70 Single Unders