Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Jumping Jacks
5 Up/Down Dog
7 Scap Pull Ups or Scap Ring Row
10 Alt. Groiners
7 Kipping Swings or Hollow Rocks
7 Pull Ups or Ring Rows
Then, 1 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Front Squat (9-7-5-5)
Set 1 – Moderate
Set 2 – Moderate-Heavy
Set 3 & 4 – Heavy (but makeable!)
Metcon (Time)
18-15-12-9
Front Squat (155/105)
Pull Ups
-Scaled-
12-9-6-3
Front Squat (95/65)
Band-Assisted Pull Ups or Ring Rows