Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 High Knees
5 Up/Down Dog
5 Scap Pull Ups or Scap Ring Row
10 Bootstrappers
5 Kipping Swings or Hollow Rocks
5 Pull Ups or Ring Rows
Then, 1 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 (3 x 3 @ 85%)
*Pause :02 all reps.
Metcon (Time)
IN TEAMS OF 2…
16 Rounds:
6 Front Squats (155/105)
8 C2B Pull-Ups
*P1 performs a full round while P2 rests. Alternate every round.
*Athlete should choose options to move unbroken.
-Scaled-
IN TEAMS OF 2…
16 Rounds:
6 Front Squats (95/65)
8 Pull-Ups or Jumping Pull Ups or Ring Rows