Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50m Walk on Toes

50m Walk on Heels

2:00 Thoracic Mobility

Then 2 Rounds w/ Empty Bar:

5 RDL

3 Hang Clean High Pulls

10 Alt. Elbow Punches (from Quarter Squat)

3 Hang Power Cleans (hold catch :02)

Hang Power Clean (5-5-5-5)

Build to a challenging set of 5 reps!

Metcon (Time)

FOR TIME:

27-21-15-9*

Hang Power Cleans (95/65)

*200m Run after each set
-Scaled-

FOR TIME:

21-15-12-9

Hang Power Cleans (65/45)

*100-200m Run after each set