Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 High Knees

10 Alt. Groiners

7 Scap Pull Ups or Scap Ring Row

10 Jump Squats

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 (4-4-4-4)

*Pause :02 in hold first two reps!

Metcon (Time)

3 Rounds:

5 Muscle Ups or Burpee Pull Ups

15 Hang Power Cleans (95/65)

400m Run
-Scaled-

3 Rounds:

5 Up-Downs

5 Pull Ups or Ring Rows

10 Hang Power Clean (75/50)

200m Run