Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
5 MB Deadlifts
5 MB Cleans
15 Partner Wall Balls
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)
1×3 @ 75-80% (Moderate) of 2RM
1×3 @ 80-85% (Mod-Heavy)
1×3+ @ 85-90% (Heavy)*
*As many reps as possible w/o failure…no more than 5 reps.
Metcon (AMRAP – Reps)
ON A 2:00 RUNNING CLOCK
Max Wall Balls (20/14)
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
-Rest :30-
ON A 2:00 RUNNING CLOCK
400m Run
-Rest :30-
ON A 2:00 RUNNING CLOCK
Max Wall Balls
(For scoring, 400m run = 10 reps. 200m Run = 5 reps)
-Scaled-
*Wall Balls (14/20)
*Sub 200m Run for 400m Run
*Sub 100m Run for 200m Run