Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Min AMRAP:
20 Plate Hops
10 Alt. Step Ups
10 Plate G2OH
5 Push-Up to Down Dog
Then 2 Rounds w/ Empty Bar:
5 Muscle Cleans
10 Alt. Elbow Punches
5 Push Press
5 Front Squat
Strict Press (1×3 @ 90%)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
*Add 5-10lb to the working weight today.
(Week 6 of 9)
Metcon (Time)
3 Rounds:
21 Thruster (95/65)
21 Box Jumps (24/20)
-Scaled-
3 Rounds:
21 Thruster (65/45) or DB Thrusters (25/15)
21 Box Jumps or Alt. Step Ups (18/12)