Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
10 PT
10 ATW
2 Wall Walks
Then 2 Rounds:
10 Kipping Swings or Hollow Rocks
7 K2E
5 Muscle Cleans*
10 Alt. Elbow Punches*
3 Strict Press*
3 Push Press*
*Empty barbell.
Strict Press (Build to a Heavy 5-Rep Strict Press)
Metcon (Time)
For Time:
21-15-12-9
HSPU (115/75)|(75/55)
9-12-15-21
TTB
-Scaled-
For Time:
21-15-12-9
Box Assisted HSPU or DB Push Press (25/15)
9-12-15-21
K2E