Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
5 Up-Down Dog
10 Paused Jump Squats
5 KB Deadlifts (:03 eccentric)
Then 2 Rounds:
3/3 SA KB Push Press
3/3 SA KB Front Squat
3/3 SA KB Swing
Then 1 Round w/ Empty Bar:
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
Strict Press (5-5-3-3-3)
Metcon (Time)
3 Rounds:
400m Run
21 KB Swings (70/53)
6/6 SA KB Thruster
-Scaled-
3 Rounds:
200m Run
16 KB Swings (26/18)
6/6 SA KB Thruster