Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
Then 2 Rounds:
15 JJ
10 Alt. Groiners
5 Up-Downs
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle-Snatch
5 Good Mornings
Deadlift (1 x 5 @ 85%*)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
(Week 2 of 9 )
Metcon (Time)
For Time (15:00 cap):
40 Up-Down Devils Press (50/35)
-Scaled-
30 Up-Down Devils Press (20/15)