Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
Then 2 Rounds:
20 Singles
10 Groiners
5 Push Up to Down Dog
10 Alt. Elbow Punches
Then 1 Round 5 Reps w/ Empty Bar:
RDL
Hang Power Clean
Front Squat
Strict Press
Push Press
Front Squat + Thruster + Push Press (Build to a challenging single of complex!)
Metcon (Time)
For Time (10:00 Cap):
120 Double Unders
40 Thrusters (75/55)
20 Burpees
40 Thrusters
120 Double Unders
-Scaled-
For Time (10:00 Cap):
60 Double Unders or 120 Single Unders
30 Thrusters (45/35)
20 Up-Downs
30 Thrusters
60 Double Unders or 120 Single Unders