Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Run

8 Alt. Groiners

8 Push Ups to Down Dog

8 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press (:02 Pause in Dip)

Thruster (15 min to build to a heavy triple!)

Metcon (Time)

For Time:

800m Run

30 Thrusters (115/75)

30 Burpees Over Bar
-Scaled-

400-600m Run

30 Thrusters (65/45) or DB Thrusters (25/15)

30 Up-Downs Over Bar