Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. PVC Pass Through Lunges
10 Scap Pull Ups or Scap Ring Rows
5 Muscle Clean & Press
5 HRPU
Then 2 Rounds:
5 Pull Ups or Ring Rows
5 Hang Power Cleans (empty bar)
6 Alt. Front Rack Lunges (empty bar)
:20 OH Hold (empty bar)
Overhead Squat (3 x 5 @ 75-80%)
*Pause :02 in hole first 3 reps!
Metcon (Time)
3 Rounds:
25 Push Ups
15 Pull Ups
20 Alt. Overhead Lunges (95/65)
-Scaled-
6 Rounds:
9 Push Ups
7 Band-Assisted or Jumping Pull Ups
8 Alt. Overhead (45/35) or Front Rack Lunges (65/55)