Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
5 Up/Down Dog
10 Up-Downs
Then 2 Rounds:
8 Light KB Swings
10 Alt. Box Step Ups
Then 2 Rounds w/ Empty Bar:
5 Hang Muscle Clean
10 Alt. Elbow Punches
3 Strict Presses
3 Push Press
Push Press (Build to a Heavy 7-Rep Push Press)
Metcon (Time)
5 Rounds:
15 Push Press (95/65)
12 KB Swings (70/53)
9 Box Jumps (30/24)
*14:00 time cap.
-Scaled-
5 Rounds:
15 Push Press (65/45)
12 KB Swings (26/18)
9 Box Jumps (18/12)
*14:00 time cap.