Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up/Down Dog
10 Front Jacks
10 Alt. Groiner + Reach
Then, 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
10 Alt. Elbow Punches
3 Push Press
3 Hang Power Clean (pause @ catch) + Front Squat
3 Jerk
Power Clean + Jerk (15 min to build to a challenging set of (2 + 1).)
WOD Warm Up
2 Rounds w/ Light-Moderate DBs:
5 DBL DB Sumo DL
5 DBL DB Squat Clean Thrusters
Metcon (Time)
For Time:
30 DB Man-Makers (50/35)
-Scaled-
20 DB Man-Makers (20/10)