Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 Single Unders
5 Bootstrappers
7 MB Front Squats
7 MB Push Press
Then, 2 Rounds:
:30 Double Under Practice
7 Up-Downs (RD2 = Burpees)
7 Wall Ball Thrusters
Back Squat (1×5 @ 65%)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep established in Week 1.
**Compare to Week 2 results, add 5-10lb to the working weights.
(Week 5 of 9)
Metcon (AMRAP – Reps)
3 Rounds:
ON A 3:00 RUNNING CLOCK…
60 Double Unders
15 Burpees
Max Wall Balls (20/14) in Time Remaining…
(Rest 2:00 b/t Rounds)
-Scaled-
3 Rounds:
ON A 3:00 RUNNING CLOCK…
30 Double Under or 60 Single Unders
10 Up-Downs
Max Wall Balls (14/10) in Time Remaining…
(Rest 2:00 b/t Rounds)