Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
30 Mt. Climbers
Then 2 Rounds:
5 HRPU
5 MB Front Squats
5 MB Push Press
:30 Crab Walk (in square)
Bench Press (3 x 5 @ 75-80% of 5RM)
*Pause :02 at chest.
Metcon (Time)
4 Rounds:
10 Ring Dips
12 Wall Balls (20/14)
400m Run
-Scaled-
4 Rounds:
10 Bench/Box Dips
12 Wall Balls (14/10)
200m Run