Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Partner Sit Ups

5/5 SA KB Deadlifts

5/5 SA KB Swings

Then 2 Rounds w/ Empty Bar:

3 Hang Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Hold catch :02)

Clean Pull + Hang Power Clean (3 x (1 + 1) @ 85-90% of 1RM Power Clean)

Metcon (Time)

FOR TIME (15:00 time cap):

400m Run

Immediately Into…

10-20-30-40

KB Swings (53/35)

Sit Ups

Immediately Into…

400m Run
-Scaled-

FOR TIME (15:00 time cap):

200m Run

200m Run