Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
30 JJ
1:00 Wrist/Front Rack Stretch
Then, 2 Rounds w/ Empty Bar:
3 RDL
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
Clean Pull + Power Clean (Build to a heavy set of (1+2).)
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
1 Mile Run
then…
AMRAP:
3 Power Cleans (175/125)
3 Up-Downs Over Bar
-Scaled-
ON A 15:00 RUNNING CLOCK…
800m Run
then…
AMRAP:
3 Power Cleans (95/65)
3 Up-Downs