Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Alt. Windmills

10 Light KB Swings

Then 2 Rounds 5 Reps w/ Empty Bar:

Sumo-Stance RDL

Sumo-Stance Good Morning

Sumo Deadlift (3-3-3-3)

Metcon (Time)

For Time:

5 Rounds:

20 KB Swings (70/53)

20 Up-Downs
-Scaled-

5 Rounds:

20 KB Swings (26/18)

10 Up-Downs