Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 JJ
10 Alt. Groiners
10 MB Push Press
8 MB Front Squats
6 Alt. Box Step Overs (no MB!)
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats (Pause :02)
Front Squat (3 x 4 @ 80% of 1RM.)
*Pause :02 all reps!
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
30 Wall Balls (20/14)
20 Alt. DB Suitcase Lunges (50/35)
10 Box Jump Overs (24/20)
-Scaled-
13 Min AMRAP:
20 Wall Balls (14/10)
14 Alt. DB Suitcase Lunges (35/20) or BW Alt. Lunges
10 Box Jump Overs or Alt. Step Overs (18/12)