Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

200m Run

5 Inch Worms

10 Sit Ups

10 KB Deadlifts

1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Good Mornings (:03 eccentric)

Deadlift (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (Time)

For Time:

27-21-15-9*

KB Swing (70/53)

Sit Ups

*100m Sprint after each Round.
-Scaled-

For Time:

21-15-12-9*

KB Swing (70/53)

Sit Ups

*100m Sprint after each Round.