Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then 1 Round:
5 Up/Down Dog
10 Paused Jump Squats
5/5 Split Jerks w/ PVC
Then, 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerks (Hold split :02)
Split Jerk (3-3-3-3)
Start moderate and build to a challenging set of 3 reps.
Metcon (Time)
For Time:
30 DB Man-Makers (35/25)(RX+50/35)
FITTEST GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.
GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!
-Scaled-
20 DB Man-Makers (20/10)