Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
10 Up-Downs
Partner Single Under Race!
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Clean High Pull
3 Hang Power Clean
10 Alt. Elbow Punches
5 Front Squat (:03 eccentric)
Hang Power Clean + Clean (Build to a challenging set of complex!)
Metcon (Time)
IN TEAMS OF 2…
10 Rounds:
5 Hang Power Clean (185/135)
50 Double Unders
*P1 performs a full round while P2 performs ME Plank Hold. Teams complete 10 Rounds total (5 rounds each athlete).
-Scaled-
IN TEAMS OF 2…
10 Rounds:
5 Hang Power Clean (95/65)
25 Double Unders or 50-75 Single Unders