Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
Then 2 Rounds:
5/5 DB Deadlift
5/5 DB Power Clean
5/5 DB Push Press
Metcon (AMRAP – Reps)
5 ROUNDS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Rounds-
*Hold DB Across Chest
Finisher
3 Sets:
15 DB Zottman Curls
15 Single DB Bent Rows
-Rest as Needed b/t Sets-