Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Inch Worms
10 Alt Groiners
10 KB Swings
2 Rounds:
8 Up-Downs
8 Alt. Cossack Squats
8 RDL (empty bar)
Deadlift (5-5-5-5-5)
Metcon (Time)
14 Min AMRAP:
30 Box Jumps (20/18)(RX+24/20)
20 Burpees
10 Deadlifts (185/135)(RX+225/155)
-Scaled-
14 Min AMRAP:
20 Box Jumps or Alt. Step Ups (18/12)
10 Up-Downs
5 Deadlifts (95/65)