Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Partner Burpees
15 Partner Med Ball Cleans
20 Partner Wall Balls
Then 1 Round w/ Empty Bar:
5 RDL
5 Clean High Pulls
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (Pause :02 @ knee)
5 Hang Cleans
Hang Power clean + Hang Clean (4 Sets @ 85-90% of 1RM Hang Power Clean)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
5-10-15-20…and so on
Wall Balls (20/14)
DB Hang Cleans (35/20)
HRPU
-Scaled-
13 Min AMRAP:
5-10-15-20…and so on
Wall Balls (14/10)
DB Hang Cleans (20/10)
HRPU or PU to Box/Bench