Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
10 Paused Jump Squats
10 Supermans
10 Tuck Ups
Then, 2 Rounds:
10 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings
5 K2E
Then, 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
Front Squat (3 x 5 @ 75-80% of 1RM)
*Tempo 32X1
Metcon (Time)
FOR TIME:
50 Box Jump Overs (24/20)
50 TTB
25 Box Jump Overs
25 TTB
-Scaled-
FOR TIME:
50 Box Jump Overs Or Alt. Step Overs (18/12)
50 K2E
25 Box Jump Overs or Alt. Step Overs
25 K2E