12/4/20 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope or Jumping Jacks

Then, 4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Bodyweight Goodmornings

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 4 Min EMOM:

MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*

MIN 2 – :45 Single DB Good Mornings

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

20 DB Hang Cleans or Med Ball Cleans

20 Box Jumps or Alt. Step Ups

Max Mt. Climbers in remaining time…

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

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