Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

Then, 3 attempts Partner Single Under Race!

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (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 6.

Metcon (AMRAP – Reps)

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (70/53)

5 Burpees Over KB

Max Double Unders in time remaining…

Rest :30 b/t Rounds.
-Scaled-

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (26/18)

5 Up-Downs

Max Single Unders in time remaining…

Rest :30 b/t Rounds.