Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
20 Front Jacks
10 Alt. Lunge & Reach
1:00 Jump Rope
Then 2 Rounds w/ Light KB:
5/5 Single Arm Deadlifts
5/5 Single Arm Swings
5/5 Single Arm Hang Power Cleans
5/5 Single Arm Push Press
Turkish Get Up (Build to a challenging 1L/1R!)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
2/2 Turkish Getup (53/35)
10 KB Deadlifts
50 Double Unders
-Scaled-
12 Min AMRAP:
2/2 Turkish Getup (26/18) or Bodyweight
10 KB Deadlifts
25 Double Unders or 50 Single Unders