Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms (no push up!)

10 Tuck Ups

10 Scap Pull Ups

10 Kipping Swings or Hollow Rocks

10 K2E

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)

Deadlift (4 x 4 @ 2121)

*Moderate Load

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2-4-6-8-10…

Box Jump Overs (24/20)

Alt. Pistols

TTB
-Scaled-

12 Min AMRAP:

2-4-6-8-10…

Box Jump Overs or Alt. Step Overs (18/12)

Assisted Pistols or Air Squats

K2E or Lying Leg Raises