Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
5 Up/Down Dogs
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats (pause :02)
Back Squat (Build to a heavy triple!)
Metcon (Time)
FOR TIME:
40 Ball Slams (20/14)
30 Burpees
20 MB Front Squats
5 Wall Walks or 15 Sit Ups
800m Run
5 Wall Walks or 15 Sit Ups
20 MB Front Squats
30 Burpees
40 Ball Slams
-Scaled-
30 Ball Slams (14/10)
20 Up-Downs
20 MB Front Squats
3 Wall Walks or 15 Tuck Ups
400m Run
3 Wall Walks or 15 Tuck Ups
20 MB Front Squats
20 Up-Downs
30 Ball Slams