Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Groiners
10 Bootstrappers
10 Glute Bridges
10 Kipping Swings
5 TTB, K2E, or Tuck Ups
Then, 2 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Front Squat (1 x ME)
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
Metcon (Weight)
12 Min EMOM:
5 Hang Squat Cleans (155/105)
10 TTB
-Scaled-
12 Min EMOM:
5 Hang Power Cleans (95/65)
10 K2E or Tuck Ups