Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
10 Bootstrappers
10 Up-Downs
20 Partner Wall Balls
Then 2 Rounds:
5 RDL
5 Muscle Cleans
5 Back Squats (:03 Eccentric)
Back Squat (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 – Reps)
2 Rounds…
3 Min AMRAP:
Max Wall Balls (20/14)
(Rest :30)
2 Min AMRAP:
Max KB Swings (70/53)
(Rest :30)
1 Min AMRAP:
Max Goblet Squats
(Rest 2:00 b/t Rounds)