Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Glute Bridges

5 Pull Ups

5 Back Squats (:03 Eccentric) (Empty Bar)

Back Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

15-12-9-12-15

DB Front Squat (50/35)

C2B Pull-Up

*After each full set, complete 10 Up-Downs

**15:00 time cap.
-Scaled-

For Time:

15-12-9-12-15

DB Front Squat (25/15)

Pull-Ups or Ring Rows

*After each full set, complete 5 Up-Downs

**15:00 time cap.