Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Back Squat (6-6-6-6)
*Tempo @ 2121.
*Keep weight Moderate-Moderate+.
Metcon (Time)
For Time (15 min cap):
9-15-21-27-21-15-9
KB Swing (70/53)
Goblet Squats (RX+ Barbell Front Squats (95/65))
Goal (Fittest) → Sub 12:00. These athletes should be aiming for unbroken on almost all sets.
Goal (All) → Sub 15:00. Focus on breaking up reps ahead of time and then aim for unbroken on the later rounds.
-Scaled-
For Time (15 min cap):
9-15-21-27-21-15-9 or 7-12-15-21-15-12-7
KB Swing (26/18)
Goblet Squats or Air Squats