Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

7 Min AMRAP:

5/5 Split Squats

6 Alt. Groiners

7 Glute Bridges

8 Jumping Jacks

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle-Snatch

5 Good Mornings

Deadlift (1 x 3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

(Week 3 of 9)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

14 Alt. FR Reverse Lunges (135/95)

10 Box Jumps (30/24)

20 Plate G2OH (45/35)

:30 Plate Gun Hold
-Scaled-

14 Min AMRAP:

14 Alt. FR Reverse Lunges (65/45)

10 Box Jumps or Alt. Step Ups (18/12)

20 Plate G2OH (25/15)

:30 Plate Gun Hold