Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
Then 2 Rounds:
5 Inch Worms
5/5 Leg Swings
5 Bootstrappers
5 RDL @ 3131 (empty bar)
Then, 2 Rounds:
12 Paused Jump Squats
5 Good Mornings (empty bar)
8 Alt. Cossack Squats
Max Height Box Jump (Distance)
Max Height Box Jump
WOD Warm Up
Build to deadlift load for WOD!
Metcon (Time)
3 Rounds:
15 Deadlifts (185/135)
15 Box Jumps (24/20)
Immediately Into…
3 Rounds:
12 Deadlifts (225/155)
12 Box Jumps
-Scaled-
3 Rounds:
10 Deadlifts (95/65)
16 Alt. Step Ups (18/12)
Immediately Into…
3 Rounds:
8 Deadlifts (95/65)
12 Alt. Step Ups