Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 JJ
10 Alt. Lunge & Reach
Then 2 Rounds:
5 Hollow Hold-to-Superman
5 V-Ups
5 Kipping Swings
5 K2E
Then 2 Rounds 5 Reps w/ empty bar:
RDL
Clean High Pulls
Muscle Clean
Front Squats
Hang Power Clean (Pause :02 at knee)
Clean Pull + Clean (3 x (2 + 1) @ 85-90% of max clean)
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
12 DB Power Cleans (50/35)
8 TTB
6 Alt. DB Box Step-Ups (24/20)
-Rest 1:00-
Repeat, 6 Min AMRAP!
*Start the second AMRAP where you left off in the first.
-Scaled-
8 Min AMRAP:
12 DB Power Cleans (20/15)
8 K2E
6 Alt. DB Box Step-Ups (18/12)
-Rest 1:00-
Repeat, 6 Min AMRAP!