Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Partner Plate Race! (Best of 3)
Then 2 Rounds:
10 “Partner” Push Ups
10 “Partner” Sit Ups
Then 2 Rounds w/ Empty Bar:
5 RDL (:03 Eccentric)
5 Good Mornings
Deadlift (3 x 4 @ 80-85% of 1RM)
*:03 Eccentric
*Use new 1RM tested 5/5/21.
Metcon (Time)
3 Rounds:
ON A 5:00 RUNNING CLOCK…
400m Run
15 HRPU
10 Deadlifts (185/135)
Max Sit-Ups in Time Remaining…
(Rest 2:00 b/t Rounds)
-Scaled-
3 Rounds:
ON A 5:00 RUNNING CLOCK…
200m Run
10 HRPU
10 Deadlifts (95/65)
Max Sit-Ups in Time Remaining…
(Rest 2:00 b/t Rounds)