Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Alt. Cossack Squats

15 Air Squats

Then 2 Rounds:

5 Sumo RDL

5 Sumo Good Mornings

5 Back Squats @ 32X1

Back Squat (5-4-3-3-3)

*Pause :02 in hole

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

7 Up-Downs

9 Sumo Deadlifts (135/95)

12 Box Jumps (30/24)
-Scaled-

11 Min AMRAP:

7 Up-Downs

9 Sumo Deadlifts (85/60)

12 Box Jumps or Alt. Step Ups(18/12)