Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Up-Downs
10 Alt. Groiners
10 Bootstrappers
Then 2 Rounds:
5 Tuck Ups
:15 Active Bar Hang
5 Kipping Swings or Hollow Rocks
Then 2 Rounds w/ Empty Bar:
10 Alt. Elbow Punches
5 Front Squats @ 32X1
Front Squat (5-5-5-5)
Metcon (Time)
IN TEAMS OF 2…
For Time:
50 Front Squats (135/95)
50 Wall Balls (20/14)
100 TTB
*On every minute, beginning at 1:00, both partners perform 3 Burpees. Only one partner may work at a time. Switch as needed.
-Scaled-
IN TEAMS OF 2…
For Time:
50 Front Squats (45/35) or DB Front Squats (20/15)
50 Wall Balls (14/10)
50 K2E
*On every minute, beginning at 1:00, both partners perform 3 Up-Downs. Only one partner may work at a time. Switch as needed.