Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

4 Inch Worms

6 Alt. Groiners

8 Scap Pull-Ups

10 Cat Cows

Then, 2 Rounds:

8/8 SA Ring Rows

7 Up-Downs

6 Box Step-Overs

5 RDL w/ Empty Bar (:03 eccentric)

Strength

Deadlift (4-4-3-2-2)

Build to, or just above, workout weight.

Metcon

Metcon (Time)

10 Rounds:

2 Deadlift (225/155)(RX+315/205)

4 Muscle-Ups

8 Box Jump Overs (24/20)

PERFORMANCE GOAL → Look to complete the workout in 11:00 minutes or less. Fast pace between movements. Muscle-Ups should be done in no more than 2 Sets and primarily unbroken throughout the workout. Lightning-fast and unbroken BJO’s!

FITNESS GOAL → Look to complete the workout between 13:00 – 15:00 minutes today. Choose a weight that allows two quick, but challenging, deadlifts with solid form. Muscle-Up Option should be done in 2 Sets max today. Steady through the Box Jump Overs.

-Scaled-

10 Rounds:

2 Deadlift (135/95)

4 Jumping MU, C2B Pull-Ups, or Pull-Ups

8 Box Jump Overs or Alt. Step Overs (18/12)