Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Groiners

5 Paused Jump Squats

10 Hollow Rocks

5 Tuck Ups

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (Build to a 2RM!)

Metcon (Time)

For Time:

10-20-30-40

Box Jump Overs (24/20)

Sit-Ups
-Scaled-

10-15-20-25

Box Step Overs (18/12)

Sit-Ups