Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
15 “Partner” Push Ups
Partner SU race!
Then 2 Rounds w/ Empty Bar:
5 Muscle Cleans
10 Alt. Elbow Punches
5 Thrusters
5 Push Jerks (hold dip!)
Strict Press + Push Press + Jerk (Build to a heavy set of (1+1+1)!)
*Push Jerk
Metcon (AMRAP – Reps)
15 Min EMOM:
MIN 1 – 20 Wall Balls (20/14)
MIN 2 – 60 Double Unders
MIN 3 – Push Ups (RX+ Feet Elevated Decline Push Ups)
(Score is Total Push-Ups)
15 Min EMOM:
MIN 1 – 20 Wall Balls (14/10)
MIN 2 – 30 Double Unders or 60 Single Unders
MIN 3 – Alt. High Plank Shoulder Taps