Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
10 “Partner” Sit Ups
Then, 3 attempts Partner Single Under Race!
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Clean High Pulls
5 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Pause :02 @ knee)
3 Hang Power Cleans (Hold Catch :02)
Hang Power Clean + Power Clean (4 sets @ 80-90% of max Power Clean)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
30 Sit Ups
10 Hang Power Cleans (135/95)
50 Double Unders
15 Sit Ups
5 Hang Power Cleans
25 Double Unders
-Scaled-
15 Min AMRAP:
20 Tuck Ups
10 Hang Power Cleans (80/55)
50 Single Unders or 25 DU Taps
10 Tuck Ups
5 Hang Power Cleans
25 Single Unders or 12 DU Taps