Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 PT
20 ATW
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 at knee)
3 Push Press
3 Push Jerk
3 Split Jerk (hold split :02)
Push Press + Push Jerk + Split Jerk (4 x (1 + 1 + 2))
*Start moderate-light and build to moderate-heavy set with perfect mechanics.
Metcon (Time)
3 Rounds:
10 Push Press (135/95)
20 Box Jumps (24/20)
400m Run
-Scaled-
3 Rounds:
10 Push Press (75/55)
20 Box Jumps or Alt. Step Ups (18/12)
200m Run