Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

5 Up/Down Dog

10 Straight Leg Sit Ups

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Snatch

5 Good Morning

Deadlift (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 – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

5 Rounds:

3 Deadlifts @ 80% of today’s “Strength”

6 Box Jumps (30/24)

(Rest 0:30 b/t Rounds)

Then, AMRAP in Time Remaining of…

15 Plate G2OH (45/25)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep
-Scaled-

ON A 15:00 RUNNING CLOCK…

5 Rounds:

3 Deadlifts (95/65)

6 Box Jumps (18/12)

*L + R = 1 Rep