Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 HK
20 BK
10 Supermans
10 Up-downs
1:00 Front Rack Stretch
Then 2 Rounds w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 below knee)
Deadlift + Hang Power Clean (15 minutes to build to a challenging (2 + 2).)
Metcon (AMRAP – Reps)
4 SETS:
ON A 3:00 RUNNING CLOCK…
400m Run (2:00 cap)*
Max Hang Power Clean (155/105) in Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Set of Lowest Reps)
-Scaled-
4 SETS:
ON A 3:00 RUNNING CLOCK…
200-300m Run (2:00 cap)*
Max Hang Power Clean (95/65 in Time Remaining…
(Rest 1:00 b/t Sets)