Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
10 Alt. Cossack Squats
10 Paused Jump Squats
2:00 Front Rack and/or Thoracic Mobility
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Front Squats
3 Push Press (:03 Eccentric)
3 Strict Press
Strict Press (4 x 5 @ 75-85%)
Metcon (Time)
For Time (15:00 time cap):
30 Box Jumps (30/24)
40 Shoulder to Overhead (135/95)
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats.
-Scaled-
For Time (15:00 time cap):
30 Box Jumps or Alt. Step Ups (18/12)
40 Shoulder to Overhead (75/55)
30 Box Jumps or Alt. Step Ups
*Every 1:30 starting at 0:00, perform 3 Front Squats.