Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
1:00 Jump Rope
Then 2 Rounds:
10 Alt. Groiners
5 Paused Jump Squats
5/5 SA KB Swings (Light)
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats (pause :02)
3 Back Squats (Pause :02)
Back Squat (3 x 5 @ 75-80% of 1RM)
*Tempo @ 21X1
Metcon (Time)
FOR TIME:
45 Front Squats (185/135)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35) + 30 Double Unders.
-Scaled-
FOR TIME:
5 Rounds:
6 Front Squats (95/65)
10 KB Swings (26/18)
15 Double Unders/Attempts or 30 Single Unders