Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
10 Glute Bridges
10 Alt. Dead Bugs
5 Up-Downs
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats (pause :02)
Back Squat (Build to a heavy set of 3 reps!)
Metcon (Time)
3 Rounds (10:00 time cap):
20 Up-Downs Over Bar
20 Front Squats (115/75)
-Scaled-
3 Rounds (10:00 time cap):
15 Up-Downs Over Bar
10 Front Squats (75/55) or DB Goblet Squats (25/15)