Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50 JJ
20 Alt. High Plank Shoulder Taps
10 Push Up to Down Dog
Then 2 Rounds:
5 Bench Press @ 32X1 (empty bar)
5 Air Squats @ 32X1
Bench Press (3 x 4 @ 80-85% of 1RM)
*Pause :02 first rep only.
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
200m Run
25 HRPU
25 Box Jumps (24/20)
-Scaled-
14 Min AMRAP:
200m Run
15 HRPU or Band/Box Assisted PU
15 Box Jumps or Alt. Step Ups (18/12)