Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
10 Air Squats
10 Alt. Cossack Squats
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
5 Back Squats
Back Squat (4 x 3 @ 80%)
Metcon (Time)
20-15-10-15-20
Hang Power Clean (95/65)
Front Squat
-Scaled-
15-10-5-10-15
Hang Power Clean
Front Squat
*Barbell (65/45) or DB (20/15)