Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 Mt. Climbers
10 Med Ball Deadlifts
10 Alt. Elbow Punches (empty bar)
5 Good Mornings (empty bar)
Then, 2 Rounds:
8 Med Ball G2OH
5 RDL (empty bar)
5 Hang Power Cleans (hold catch :02) (empty bar)
Power Clean (2-2-2-2)
*Pause :02 @ knee first rep.
Metcon (AMRAP – Reps)
EVERY 3:00 x 12 MIN (4 SETS):
8 Power Clean (155/105)
24 Ball Slams (20/14)
Max Sit Ups in remaining time…
-Scaled-
EVERY 3:00 x 12 MIN (4 SETS):
8 Power Clean (75/55)
18 Ball Slams (14/10)
Max Sit Ups in remaining time…