Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Run
8 Alt. Groiners
8 Push Ups to Down Dog
8 Up-Downs
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Front Squats
5 Push Press (:02 Pause in Dip)
Thruster (15 min to build to a heavy triple!)
Metcon (Time)
For Time:
800m Run
30 Thrusters (115/75)
30 Burpees Over Bar
-Scaled-
400-600m Run
30 Thrusters (65/45) or DB Thrusters (25/15)
30 Up-Downs Over Bar