Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
2 Rounds:
8 MB Deadlifts
8 MBStrict Press
10 Alt. Deadbugs
2 Rounds:
8 MB Front Squats
8 MB Push Press to Target
10 Inchworms (no push-up!)
Deadlift (3 x 5 @ 75-85% of 1RM)
*1RM last tested on 6/30/22.
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
PERFORMANCE GOAL → Fittest athletes will be looking to finish Karen sub 6:00-8:00. Wall Ball sets should be 15+ reps each attempt.
GROUP GOAL → All athletes should be looking to finish Karen in the 9:00-12:00 range. Wall Ball sets should be about 10+ reps each attempt.
-Scaled-
Mini Karen
100 Wall Balls (14/10)
or
8-10 Rounds:
7 Wall Balls (14/10)
:30 rest