Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

10 PT

10 ATW

Partner SU Race!

Then 2 Rounds w/ Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk

3 Split Jerk

Push Jerk + Split Jerk (Build to a challenging set of complex!)

Metcon (Time)

4 Rounds:

50 DU

15 Cal Row

10 Push Jerk (155/105)|(115/75)
-Scaled-

4 Rounds:

25 DU or 50 SU

10 Cal Row

10 Push Jerk (75/55)