Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then 1 Round:
10 Scap Pull Ups or Ring Rows
10 Scap Push Ups
10 Paused Jump Squats
5 Jumping Pull Ups or Pull Ups
5 Up-Downs
5 Air Squats
Then, 2 Round w/ Empty Bar:
5 RDL (:03 eccentric)
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
5 Front Squats @ 32X1
Front Squat (1 x ME)
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8.
Metcon (Time)
3 Rounds (12:00 time cap):
25 DB Front Squats (50/35)
15 C2B Pull-Ups
10 DB Up-Downs
-Scaled-
3 Rounds (12:00 time cap):
15 DB Front Squats (20/15) or Air Squats
15 Jumping Pull-Ups or Ring Rows
10 DB Up-Downs or Bodyweight Up-Downs