Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 High Knees

10 Bootstrappers

10 Alt. Groiners

5 Paused Jump Squats

10 Hollow Rocks

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 31X1

Front Squat (5-5-5-5)

*Tempo @ 31X1

Metcon (Time)

4 Rounds:

14 Alt. Front Rack Lunges (155/105)

400m Run
-Scaled-

4 Rounds:

14 Alt. Front Rack Lunges (95/65)

200m Run