Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
10 Bootstrappers
10 Alt. Groiners + Twist
10 PT
Then, 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats
3 BTN Push Press
3 OH Squats @32X1
Overhead Squat (12 Min to Build to a Moderate-Heavy 4-Rep OH Squat)
Metcon (Time)
3 Rounds (10:00 min cap):
15 Burpees
10 Overhead Squats (95/65)
12 Thrusters
*Goal (Fittest)* → Aim for Sub 7:00. These fire breathers are coming out hot on the burpees and going unbroken on the barbell movements.
*Goal (All)* → Aim for sub 10:00. Aim for a moderate pace on the burpees/up-downs and 1-2 Sets on the Barbell movements.
-Scaled-
3 Rounds (10:00 min cap):
10 Up-Downs
10 Overhead Squats or Front Squats (65/45)
12 Thrusters or DB Thrusters