Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 1 Round:

6 MB Front Squat

6 MB Push Press

6 Box Jumps

6 Push Ups

Max Height Box Jump (Distance)

Max Height Box Jump
10 minutes to test a max!

Metcon (Time)

“The Grindstone”

EMOM UNTIL COMPLETION…

Rotate through the following movements, EMOM-style, until 150 Wall Balls have been completed:

MIN 1 – 15 Burpees

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

PERFORMANCE GOAL → Athletes looking for that higher performance challenge should aim to sprint the Burpees and Box Jump Overs then see if they can perform the Wall Balls unbroken. This should put them at 25-30 Wall Balls per round and completing the workout at 24:00 or below.

GROUP GOAL → Athletes in this category should focus on keeping the Burpees and Box Jump Overs consistent throughout the Workout. Keep the Wall Balls to manageable sets and choose a weight that allows you to perform 20+ each Round. With that pace, we’ll complete the WOD around 24:00-32:00.
-Scaled-

EMOM UNTIL COMPLETION…

Rotate through the following movements, EMOM-style, until 100 Wall Balls have been completed:

*Transition each movement on the minute. You score is the time on the clock when you finish your 100th Wall Ball.