Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

400m Run

5 Inch Worms

20 PT

20 ATW

Then, 2 Rounds 3/3 w/ Light-Moderate KB:

Deadlift

Swing

Hang Power Clean

Cossack Squat

Push Press

KB Windmill (Build to a challenging 5L/5R.)

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP of 4 Ball Slams + 4 Up-Downs

MIN 2 – Row, Bike, Run (100m), or Jump Rope

-Rest 3:00-

10 Min EMOM

MIN 1 – AMRAP of 4 Alt. Sit Throughs + 4 Sit Ups

MIN 2 – Row, Bike, Run (100m), or Jump Rope