Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
5 Inch Worms
10 Glute Bridges
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Hang Power Clean (pause :02 just below knee)
10 Alt. Elbow Punches
5 Front Squats
Clean (3 x 2 @ 85-90% of 1RM)
*1RM established 10/21/21.
Metcon (Time)
FOR TIME (12 min cap):
Buy In: 400m Run
15-20-25
Deadlifts (135/95)(RX+185/135)
Box Jumps (24/20)
-Scaled-
FOR TIME (12 min cap):
Buy In: 200m Run
10-15-20
Deadlifts (95/65)
15-20-25
Box Jumps or Alt. Step Ups (18/12)