Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 Up-Downs

10 Bootstrappers

2:00 Front Rack and/or Thoracic Mobility

Then, 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

3 Push Press

3 Strict Press

Strict Press (7-5-5-3-3)

Metcon (Time)

2 Rounds:

15-12-9

Thrusters (135/95)

Up-Downs Over Bar

(Rest 3:00 b/t Rounds)
-Scaled-

2 Rounds:

15-12-9 or 12-9-6

Thrusters (65/55)

Up-Downs Over Bar

(Rest 3:00 b/t Rounds)