Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50 Jumping Jacks
2 Rounds:
10 Alt. Groiners
10 Glute Bridges
10 Kipping Swings
5 TTB, K2E, or Tuck Ups
Then, 2 Rounds w/ Empty Bar:
8 Clean High Pulls
6 Muscle Cleans
10 Alt. Elbow Punches
4 Hang Power Cleans + Front Squat
2 Push Press
2 Split Jerks (hold split :02)
Clean and Jerk (Build to a heavy single!)
Metcon (AMRAP – Reps)
5 Rounds on 3:00 Running Clock…
12 Alt. Pistols
12 TTB
12 Power Cleans (95/65)
Max Thrusters in Time Remaining…
(Rest 1:00 b/t Rounds)
-Scaled-
5 Rounds on 3:00 Running Clock…
12 Alt. Lunges
12 K2E
12 Power Cleans (65/45)
Max Thrusters Until 2:30 mark…
(Rest 1:00 b/t Rounds)