Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
10 Up-Downs
15 Jump Squats
20 Jumping Jacks
Then, 2 Rounds w/ Empty Bar:
8 Clean High Pulls
6 Muscle Cleans
10 Alt. Elbow Punches
4 Hang Power Cleans + Front Squat
2 Push Press
2 Split Jerks (hold split :02)
Clean and Jerk (15 min to build to a heavy single!)
Metcon (Time)
21-18-15
Burpees Over Bar
Hang Power Cleans (155/105)
-Scaled-
15-12-9
Up-Downs Over Bar
Hang Power Cleans (85/60)