Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
500m Row
400m Run
5 Inch Worms
20 PT
20 ATW
Then, 2 Rounds 3/3 w/ Light-Moderate KB:
Deadlift
Swing
Hang Power Clean
Cossack Squat
Push Press
KB Windmill (Build to a challenging 5L/5R.)
Metcon (No Measure)
10 Min EMOM:
MIN 1 – AMRAP of 4 Ball Slams + 4 Up-Downs
MIN 2 – Row, Bike, Run (100m), or Jump Rope
-Rest 3:00-
10 Min EMOM
MIN 1 – AMRAP of 4 Alt. Sit Throughs + 4 Sit Ups
MIN 2 – Row, Bike, Run (100m), or Jump Rope