Beacon MMA & CrossFit Turbocharged – Barbell Club
A.: Front Squat (EMOM7 x 2 @ 50-60% = Fast reps less than 5 seconds per double)
B1.: Bulgarian Split Squat (4 x 8-12 each leg (holding dumbbells))
B2.: Banded Kettlebell Swing (Checkmark)
4 x 12
C.: Reverse Hyper (Checkmark)
4 x 15
D.: Superset Explosive (Checkmark)
5 times:
2 Medball Underhand Throws AS HIGH AS POSSIBLE
2 Tall Box Jumps
Rest 30-seconds to 1-minute