Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

5 Push Up To Down Dog

10 Kipping Swings

5 Tuck Ups

1 Wall Walk

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Clean Pull + Power Clean (3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 TTB

9 Handstand Push-Ups

9 DB Power Cleans (50/35)

-Rest 1:00-

6 Min AMRAP:

6 TTB

6 Handstand Push-Ups

8 DB Power Cleans (50/35)
-Scaled-

9 Min AMRAP:

9 K2E

9 DB Push Press (20/15)

9 DB Power Cleans (20/15)

6 Min AMRAP:

6 K2E

6 DB Push Press

6 DB Power Cleans