Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Alt. Groiners

10 Paused Jump Squats

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Push Press

3 Back Squats

Back Squat (4 x 3 @ 31X1)

*Moderate Load

WOD Warm Up

2 Rounds:

5 Scap Pull Ups

5 Kipping Swings or Ring Rows

5 Pull Ups or Jumping Pull Ups

Metcon (Time)

5 Rounds:

15 Thrusters (80/55)

5 Muscle-Ups
-Scaled-

5 Rounds:

10 Thrusters (45/35) or DB Thrusters (20/15)

5 Up-Down Pull-Ups or 10 Band-Assisted Pull Ups or Ring Rows