Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
10 Alt. Groiners
10 Bootrappers
Partner SU Race! (Best of 3)
Then 2 Rounds w/ Empty Bar:
5 Muscle Clean
10 Alt. Elbow Punches
5 Front Squats (pause :02)
5 Hang Power Cleans
Front Squat (5-4-3-3-3)
*Pause :02 in the hole.
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
100 Double Unders
20 Hang Power Cleans (135/95)
100 Double Unders
15 Front Squats
In Time Remaining…
AMRAP of:
50 Double Unders
5 Hang Power Cleans (155/105)
50 Double Unders
5 Front Squats
-Scaled-
ON A 15:00 RUNNING CLOCK…
50 Double Unders or 100 Single Unders
20 Hang Power Cleans (85/60)
50 Double Unders or 100 Single Unders
15 Front Squats or Air Squats
In Time Remaining…
AMRAP of:
25 Double Unders or 50 Single Unders
5 Hang Power Cleans (85/60)
25 Double Unders or 50 Single Unders
5 Front Squats (85/60)