Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

30 Mt. Climbers

Then 2 Rounds:

5 HRPU

5 MB Front Squats

5 Bench Press (:03 eccentric)(empty bar)

5 MB Push Press

Bench Press (3 x 5 @ 75-80% of 5RM)

*Pause :02 at Chest

*5RM tested 5/18/21. Add 5lbs to 6/8/21 results.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
-Scaled-

Mini Karen

100 Wall Balls (14/10)

8-10 Rounds:

7 Wall Balls (14/10)

:30 rest