Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 JJ
10 Bootstrappers
5 Scap Pull Ups or Scap Ring Rows
5 Kipping Swings or Hollow Rocks
5 K2E
Then, 1 Round w/ Empty Bar:
5 Hang Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats (pause :02)
Back Squat (3 x 3 @ 80-85% of 1RM)
*Pause :02 all reps
Metcon (Time)
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)
15 TTB
10 Up-Downs Over Bar
(Score is slowest time)
-Scaled-
EVERY 3:00 x 5 SETS
10 Front Squats (65/55)
10 K2E or Sit Ups
10 Up-Downs