Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
5 Up/Down Dog
1:00 Jump Rope
Then 2 Rounds:
5 KB Deadlifts (:03 eccentric)
5 KB Swings
Then, 1 Round w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean
5 Push Press
5 Split Jerk (Hold Split :02)
Split Jerk (3 x 3 @ 80-85%)
Metcon (Time)
For Time:
Buy in: 100 Double Unders (1:30 time cap)
25-20-15-10-5
HSPU
10-20-30-40-50
KB Swings (53/35)
Cash Out: 100 Double Unders (1:30 time cap)
-Scaled-
For Time:
Buy in: 30 DU or 100 Single Unders (1:30 time cap)
25-20-15-10-5 or 15-12-9-6-3
DB Push Press or HRPU
5-10-15-20-25
KB Swings (26/18)
Cash Out: 30 DU or 100 Single Unders (1:30 time cap)