Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Alt. Groiners
10 Bootstrappers
10 Glute Bridges (hold :02 at top!)
Then, 2 Round w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Thrusters
Front Squat (5-4-3-3)
*Pause :02 first two reps!
*Compare to 4/12/21.
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
15 Wall Balls (20/14)
10 Hang Power Clean (115/75)
5 Front Squats
-Scaled-
14 Min AMRAP:
15 Wall Balls (14/10)
10 Hang Power Clean (75/55)
5 Front Squats