Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Inch Worms
Then, 2 Rounds:
10 PVC Kang Squats (https://www.youtube.com/watch?v=p2cQp1aAWjc)
8 Up-Downs (RD2: Burpees)
6 Alt. Groiners w/ Thoracic Twist
4 RDL (:03 eccentric) (empty bar)
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
Metcon (AMRAP – Rounds and Reps)
“NON-OPEN OPTION”
10 Min AMRAP:
6 Deadlifts (155/105)
6 Bar Facing Burpees
100m Run