Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Up-Downs
5/5 Split Squat
5 Slow Push Ups
10 Alt. Lunges
Then, 1 Round w/ Empty Bar:
7 Clean High Pulls
7 Muscle Cleans
10 Alt. Elbow Punches
7 Hang Power Cleans (pause just below knee)
Front Rack Lunge (3 x 8 AHAP)
Metcon (AMRAP – Rounds and Reps)
12 Min EMOM:
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 12.
MIN 12 – 12 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
-Scaled-
12 Min EMOM:
MIN 1 – 1 Up-Down + 4 Power Cleans (95/65)
MIN 2 – 2 Up-Downs + 4 Power Cleans
MIN 3 – 3 Up-Downs + 4 Power Cleans
MIN 4 – 4 Up-Downs + 4 Power Cleans
…and so on until Round 12.
MIN 12 – 12 Up-Downs + 4 Power Cleans