Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 Mt. Climbers

Then 2 Rounds:

5 HRPU

5 MB Front Squats

5 MB Push Press

:30 Crab Walk (in square)

Bench Press (3 x 5 @ 75-80% of 5RM)

*Pause :02 at chest.

Metcon (Time)

4 Rounds:

10 Ring Dips

12 Wall Balls (20/14)

400m Run

-Scaled-

4 Rounds:

10 Bench/Box Dips

12 Wall Balls (14/10)

200m Run