Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 Singles
10 Plate Bent Over I,Y,T’s
10 MB Deadlift
10 Single + Single + High Jump Single
10 MB OH Press
10 Single + Single + Double
5 Muscle Clean
10 Alt. Elbow Punches*
5 Strict Press*
10 MB G2O
:30 DU/Attempts
*Empty Barbell
Push Press + Push Jerk (15 Min to Build to a Challenging set of (2 + 2))
Metcon (Time)
FOR TIME (12 min cap):
50 DU
21 Shoulder to Overhead (95/65)
20 Ball Slams (20/14)
Rest 1:00
50 Double Unders
15 Shoulder to Overhead (115/80)
20 Ball Slams
Rest 1:00
50 Double Unders
9 Shoulder to Overhead (135/95)
20 Ball Slams
(Score is Total Time)
-Scaled-
FOR TIME (12 min cap):
25 DU/Attempts or 50 SU
21 Shoulder to Overhead (45/35)
20 Ball Slams (14/10)
Rest 1:00
25 DU/Attempts or 50 SU
15 Shoulder to Overhead (65/45)
20 Ball Slams
Rest 1:00
25 DU/Attempts or 50 SU
9 Shoulder to Overhead (85/60)
20 Ball Slams