Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

5 Inch Worms

10 MB Deadlifts

10 Air Squats (pause :02)

1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Good Mornings (:03 eccentric)

Deadlift (Build to a 2RM!)

Metcon (Time)

4 Rounds:

1:00 – Double Unders

1:00 – DB Up-Downs (35/20)

1:00 – Wall Balls (20/14)

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

1:00 – Single Unders or Plate Hops

1:00 – Up-Downs

1:00 – Wall Balls (14/10)