Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
5 Up-Downs
10 Air Squats (pause :02)
Partner SU Race!
Then, 2 Rounds:
5 RDL
5 Muscle Cleans
5 Back Squats (:03 Eccentric)
Back Squat (15 Min to build to a heavy single!)
*Week 1 of 9, Testing. Log your weight…we will use it in the coming weeks!
Metcon (AMRAP – Reps)
12 Min EMOM:
MIN 1 – 35 DU
MIN 2 – 25 Sit Ups
MIN 3 – Max KB Swings (70/53)
(Score is Lowest Reps of Swings)
-Scaled-
12 Min EMOM:
MIN 1 – 18 DU or 36 SU
MIN 2 – 15 Sit-Ups
MIN 3 – :30 KB Swings (26/18)