Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

5 Up-Downs

10 Air Squats (pause :02)

Partner SU Race!

Then, 2 Rounds:

5 RDL

5 Muscle Cleans

5 Back Squats (:03 Eccentric)

Back Squat (15 Min to build to a heavy single!)

*Week 1 of 9, Testing. Log your weight…we will use it in the coming weeks!

Metcon (AMRAP – Reps)

12 Min EMOM:

MIN 1 – 35 DU

MIN 2 – 25 Sit Ups

MIN 3 – Max KB Swings (70/53)

(Score is Lowest Reps of Swings)
-Scaled-

12 Min EMOM:

MIN 1 – 18 DU or 36 SU

MIN 2 – 15 Sit-Ups

MIN 3 – :30 KB Swings (26/18)