Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
5 Inch Worms
5 Burpees
Then 2 Rounds:
10 Bootstrappers
10 Alt. Cossack Squats
5 Back Squats (:03 eccentric)(empty bar)
Back Squat (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 (AMRAP – Reps)
3 Min AMRAP:
Max Burpees
(Rest 3:00)
3 Min AMRAP:
Max Distance Run
*1 Rep = 1m
-Scaled-
3 Min AMRAP:
Max Up-Downs or Burpees to Box/Bench
(Rest 3:00)
3 Min AMRAP:
Max Distance Run