Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Run
10 Up-Downs
8 Deadbugs
5 Inch Worms
5 RDL (empty bar)
Deadlift (Build to heavy set of 5 reps.)
Library quiet!
WOD Warm Up
2 Rounds w/ Empty Bar:
4 Muscle Clean
8 Alt. Elbow Punches
4 Hang Power Clean (Hold catch :02)
Metcon (Time)
FOR TIME (15:00 cap)*:
3-6-9-12-15
Hang Power Clean (185/135)
6-12-18-24-30
Wall Balls (20/14)
*After each full set, perform a 100m Run.
-Scaled-
FOR TIME (15:00 cap)*:
3-6-9-12-15
Hang Power Clean (95/65)
6-12-18-18-18
Wall Balls (14/10)
*After each full set, perform a 100m Run.