Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 2 Rounds:
30 Mountain Climbers
10 Alt. Cossack Squats
10 Bootstrappers
5/5 Single Leg RDL*
*Use barbell, DB, KB, or weighted backpack!
Back Squat (3-3-3-3)
*No barbell? Perform DB/KB/Backpack Goblet Squats!
4 x 6 AHAP @ 3231
Metcon (Time)
3 Rounds (8:00 Time Cap):
30 Single DB/KB/Backpack Front Squats (35/25)
30 Up-Downs
-Scaled-
3 Rounds (8:00 Time Cap):
20 Single DB/KB/Backpack Front Squats (25/20)
20 Up-Downs