Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 JJ
5 Inch Worms
20 Jump Squats
10/10 SL Glute Bridges
5 DBL DB DL
50 Single Unders
5 DBL DB DL
10 DBL DB Swings
50 Single Unders
Double-Unders (Practice the skill!)
*If proficient, Triple Unders!
Metcon (Time)
FOR TIME:
Buy In: 400m Run
5 Rounds:
15 DB Hang Power Clean (50/35)
50 Double Unders
Cash Out: 400m Run
-Scaled-
FOR TIME:
Buy In: 200m Run
4 Rounds:
15 DB Hang Power Clean (20/15)
50 Single Unders or Plate Hops
Cash Out: 200m Run