Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Alt. Windmills
5 Scap Pull Ups or Scap Ring Rows
5 Kipping Swings or Hollow Rocks
10 Alt. Groiners
5 Pull Ups or Ring Rows
Then 1 Round w/ Empty Bar:
5 RDL
5 Muscle Cleans
10 Alt. Elbow Punches
5 Front Squats (:03 eccentric)
5 Hang Power Cleans (Pause :02 @ knee)
5 Hang Cleans
Clean + Hang Clean (3 x (1+1) @ 80-90% of 1RM Hang Clean)
*Pause @ knee both reps!
Metcon (Time)
IN TEAMS OF 2…
8 ROUNDS FOR TIME*
12 Hang Power Cleans (135/95)
6 Bar Muscle-Ups or 12 Pull Ups
*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
-Scaled-
8 ROUNDS FOR TIME*
12 Hang Power Cleans (65/55)
6 Pull Ups or Jumping Pull Ups
*Partner 1 performs a full round while Partner 2 performs 10 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 10 Sit-Ups.