Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
30 JJ
1 Round:
10 Alt. Reverse Lunges
7/7 DB Swings
5/5 DB Upright Row
1 Round:
10 Alt. Jump Lunges
7/7 DB Hang Power Clean
5/5 DB Strict Press From Split
Then, 1 Rounds w/ Empty Bar:
5 Muscle Clean
10 Alt. Elbow Punches
3 Push Press
3 Split Jerk (Hold Split :02)
Push Press + Split Jerk (3 x (1 +2) @ 80-90%)
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
8 Alt. DB Hang Split Snatch (50/35)
12 Sit-Ups
(Rest 1:00)
3 Min AMRAP:
Max Distance Sprint
-Scaled-
(25/15)