Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 1 Round:
10 Scap Pull Ups or Ring Rows
10 Scap Push Ups
10 Paused Jump Squats
5 Jumping Pull Ups or Pull Ups
5 Push Ups
5 Air Squats
Then, 2 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Front Squat (Build to a heavy triple!)
*Pause :02 first two reps.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
-Scaled-
20 Min EMOM:
5 Jumping Pull Ups/Ring Rows
10 Bench/Box Push Ups
10 Air Squats
– :30 rest –