Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Pizza Delivery

Then, 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Clean High Pulls

10 Alt. Elbow Punches

3 Hang Power Clean (pause @ catch) + Front Squat

3 Push Press

Clean + Hang Clean (4 x (1+1))

*Start moderate and build to a heavy set.

(Week 6 of 9)

Metcon

Metcon (Time)

For Time:

30 DB Man-Makers (35/25)(RX+50/35)

PERFORMANCE GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.

GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!

-Scaled-

20-30 DB Man-Makers (20/10)

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