Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
10 Burpees
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 just below knee)
Hang Power Clean (12 min to build to a heavy double!)
Metcon (Time)
For Time (20:00 cap):
10 Hang Power Cleans (155/105)
200m Run
10 Hang Power Cleans
200m Run
30 Box Jumps (24/20)
10 Hang Power Cleans
200m Run
30 Box Jumps
30 Burpees Over Bar
-Scaled-
For Time (20:00 cap):
10 Hang Power Cleans (75/55)
100m Run
10 Hang Power Cleans
100m Run
20 Box Jumps or Alt. Step Ups (18/12)
10 Hang Power Cleans
100m Run
20 Box Jumps or Alt. Step Ups
20 Up-Downs Over Bar