Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Up-Downs
10 Alt. Groiners
10 Alt. Cossack Squats
10 MB Clean & Press
Then 2 Rounds w/ Empty Bar:
3 Clean High Pull
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean (Pause) + Front Squat
Hang Clean (Build to a heavy double!)
Metcon (Time)
3 Rounds:
25 Sit-Ups
15 Ball Slams (20/14)(RX+ 40/25)
5 Hang Power Cleans (185/135)
-Scaled-
3 Rounds:
15 Sit-Ups or Lying Leg Raises
15 Ball Slams (14/10)
5 Hang Power Cleans (95/65)