Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then, 2 Rounds
5 Up-Downs
10 Bootstrappers
10 PVC PT
Then 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean + Front Squat
3 Push Press
3 Jerks