Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds of Partner Rowling!
(Non-Rowing partner RD1: Inch Worms, RD2: Paused Jump Squats, RD3: Alt. High Plank Shoulder Taps)
Then 2 Rounds w/ Empty Bar:
3 Clean High Pulls
3 Muscle Clean
10 Alt. Elbow Punches
3 High Hang Power Clean
3 Hang Power Clean (pause :02 @ knee)
Power Clean + Hang Power Clean (15 min to build to a challenging (1+1))
Metcon (Weight)
3 Rounds:
Min 1 – 6 Power Cleans (155/105)
Min 2 – 12 Cal Row
Min 3 – 6 Hang Power Cleans
Min 4 – 12 Burpees
*Rest 1:00 b/t Rounds.
-Scaled-
3 Rounds:
Min 1 – 6 Power Cleans (95/65)
Min 2 – 12 Cal Row
Min 3 – 6 Hang Power Cleans
Min 4 – 9 Burpees to Box/Bench
*Rest 1:00 b/t Rounds.