Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 JJ
20 Front Jacks
10 Alt. Groiners
10 Paused Jump Squats
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
3 Push Press
3 Split Jerk (hold dip :02)
Clean + Front Squat + Jerk (15 min to build to challenging load for complex!)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
-Scaled-
DB Grace (30/20)