Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
5 Inch Worms
10 Alt. Groiners
Then 2 Rounds:
5 PVC Kang Squats (RD2: Empty Bar)
5/5 KB Deadlifts
5 Up-Down Box Jumps
5/5 SA KB Swings
Back Squat (3-3-3-3)
*Tempo @ 32X3
Metcon (Weight)
14 Min EMOM:
MIN 1 – 14 Alt. SA KB Swings (53/35)(RX+70/53)
MIN 2 – 14 Burpee Box Jumps (24/20)
Optional Cash Out: 1,000m Row for time!
PERFORMANCE GOAL → Fittest are pushing the pace, completing unbroken KB Swings in :30 or less and non-stop BBJ’s in :45 or less. You’ll need to have a very high aerobic capacity and ability to push through strong fatigue on this one. Row should be done at or under 4:00 minutes.
GROUP GOAL → All athletes should look to find a rep range that allows at least :15 of rest per minute, completing KB Swings in :40 or less and BBJ’s in :45 or less (cut the reps back on this movement if falling behind!) If they have anything left in the tank, Row should be done at or under 4:30.
-Scaled-
14 Min EMOM:
MIN 1 – 14 Alt. SA KB Swings (26/18)
MIN 2 – 7 Burpee/Up-Down Box Jumps or Alt. Step Ups (18/12)
Optional Cash Out: 700m Row for time!