Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Groiners
10 Paused Jump Squats
1:00 Jump Rope
Then, 2 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Clean + Front Squat (3 x (1 + 2) @ 85% of 1RM Clean)
Metcon (Time)
4 Rounds:
50 Double Unders
5 Hang Squat Cleans (135/95)(RX+185/135)
16 Box Jump Overs (24/20)
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
25 Double Unders or 50 Single Unders
5 Hang Squat Cleans (95/65)
16 Box Jump Overs or Alt. Step Overs (18/12)
(Rest 1:00 b/t Rounds)