Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50m Walk on Toes
50m Walk on Heels
2:00 Thoracic Mobility
Then 2 Rounds:
15 JJ
10 Alt. Skater Jumps
Then 2 Rounds w/ Empty Bar:
5 RDL
3 Hang Clean High Pulls
10 Alt. Elbow Punches (from Quarter Squat)
3 Hang Power Cleans (hold catch :02)
Hang Power Clean (5-5-5-5)
Build to a challenging set of 5 reps!
Metcon (Time)
FOR TIME:
27-21-15-9*
Hang Power Cleans (95/65)
*200m Run after each set
-Scaled-
FOR TIME:
21-15-12-9
Hang Power Cleans (65/45)
*100-200m Run after each set