Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
100m Run
5 Scap Pull Ups (RD2: Active Bar Hang :15, RD3: Kipping Swings)
5 Ring Rows (RD2: Jumping Pull Ups, RD3: Pull Ups)
5/5 DB Strict Press (from Quarter-Squat)
Pull-ups (3-5 x ME)
3-5 SETS
Max Strict Pull-Ups*
*Goal is at least 7 challenging Strict Pull-Ups. Use band if necessary to reach 7 reps min.
(Rest as Needed b/t Sets)
Metcon (Time)
2 Rounds:
800m Run
into…
6 Rounds:
6 C2B Pull-Ups
6 SA DB Push Jerk (50/35)*
*Switch arms after each full round
-Scaled-
2 Rounds:
400m Run
into…
6 Rounds:
6 Band Assisted Pull-Ups or Ring Rows
6 SA DB Push Press (30/20)*
*Switch arms after each full round