Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
10 Alt. Groiners
10 MB Thrusters
:20 Wrist/Forearm Stretch
Then, 1 Round w/ Empty Bar:
7 Clean High Pulls
7 Muscle Cleans
10 Alt. Elbow Punches
7 Hang Power Cleans
4 Push Press
4 Split Jerks (hold split :02)
Power Clean + Split Jerk (Build to a heavy set of (1+2)!)
Metcon (Time)
4 Rounds:
30 Wall Balls (20/14)
400m Run
-Scaled-
4 Rounds:
20 Wall Balls (14/10)
200m Run