Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
30 JJ
Then 2 Rounds:
5 Air Squats
5 Scap Pull Ups or Ring Rows
5 Kipping Swings or Hollow Rocks
Then 2 Rounds w/ Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Strict Press
Thruster (10 min to build to a challenging double!)
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Goal (Fittest) → Fittest should be looking for the 18:00-20:00 range today. This being made possible by larger sets of Pull-Ups, unbroken sets of Thrusters, and steady paces on the Runs.
Goal (All) → Select a modification or combination of two that allows you to get in 35-50 reps of Pulling. Target range for everyone is 23:00-25:00. Strive to keep runs under 2:30 and 4:30 respectively.
-Scaled-
For Time (25 Min Cap):
35 Jumping Pull-ups or Ring Rows
200m Run (2:30 Min cap)
21 Thruster, 45/35#
400m Run (4:00 Min Cap)
21 Thruster, 45/35#
200m Run (2:30 Min Cap)
35 Jumping Pull-ups or Ring Rows