Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
2:00 Front Rack Mobility
Partner SU Race!
Then 1 Round:
10 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings or Hollow Rocks
10 Pull Ups or Ring Rows
Then 2 Rounds w/ Empty Bar:
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Cleans (Pause :02 @ knee)
Hang Power Clean (Build to a Moderate-Heavy set of 3.)
*Fast and perfect mechanics, not meant to be heaviest 3-Rep.
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
36 Double Unders
6 Hang Power Clean (185/135)
9 Pull-Ups
-Scaled-
13 Min AMRAP:
18 Double Unders or 36 Single Unders
6 Hang Power Clean (95/65)
9 Pull-Ups, Jumping Pull Ups, or Ring Rows