Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK, BK, JJ

Then, 2 Rounds:

3 Inch Worms

10 Bootstrappers

10 Tuck Up

5 Sumo RDL (:03 eccentric)

5 SDHP

Sumo Deadlift (Build to a challenging set of 5 reps!)

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Metcon (Time)

Buy In: 400m Run

Then, 21-15-9…

Shoulder to Overhead (95/65)

Sumo Deadlift High-Pull

Sit-Ups

Cash Out: 400m Run
-Scaled-

Buy In: 200m Run

Cash Out: 200m Run