Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
100m Jog
10 Alt. Groiners
Then, 2 Sets:*
6 Alt. Box Step-Ups (workout height)
*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.
Metcon (Time)
“CHAD”
IN TEAMS OF ANY SIZE…
FOR TIME:
1000 Box Step-Ups (20)*
*45/35 added in weight – ruck, plate, vest, or DB
**50:00 time cap
-Scaled-
IN TEAMS OF ANY SIZE…
FOR TIME:
750/500/250/100 Box Step-Ups (18/12)
Or…
30/40/50 Min AMRAP:
5:00 Row or Jog
5:00 Alt. Box Step Ups (18/12)