Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push-Up to Down Dog

20 Mt. Climbers

Then 1 Round:

5/5 Single Arm DB Push Press

10 Alt. Single Arm Split Jerks (Bodyweight, no DB!)

Push Press (5-5-5-5)

Build to a challenging load for 5 reps.

*Compare to 1/5/22 results.

Metcon (Time)

10 Rounds:

35 DU or 7 Burpees Over DB

7/7 Single Arm DB Split Jerks (35/25)(RX+50/35)

Goal (Fittest) → Sub 12:00. This is cooking on the DU/Burpees and unbroken on the DB Split Jerks with minimal transitions from side to side.

Goal (All) → Sub 15:00 should be doable for absolutely everyone. Pick a DU/Burpee option that takes no more than :45 seconds. Smooth, controlled reps on the DB Jerks, using weight that allows perfect form even when tired!
-Scaled-

10 Rounds:

35 DU Taps or 70 SU, or 7 Up-Downs over DB

7/7 Single Arm DB Push Jerks (25/15)