Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Strict Press (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 (AMRAP – Rounds and Reps)
4 Rounds…
4 Min AMRAP:
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run
-Rest 1:00 b/t Rounds-
*Pick up where you left off.
-Scaled-
4 Rounds…
4 Min AMRAP:
4 Box Jump Overs or Alt. Step Overs (18/12)
6 Pike Push Ups or DB Push Press (25/15)
100m Run
-Rest 1:00 b/t Rounds-