Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 Inch Worms

15 “Partner” Wall Balls

Then, 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Split :02)

Push Press + Split Jerk (3 x (2 + 2) @ 75-80% of max Push Press)

Metcon (Time)

IN TEAMS OF 2…

2 Rounds:

800m Run (Together!)

100 Wall Balls (20/14)

100 Box Jumps (24/20)

*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.
-Scaled-

IN TEAMS OF 2…

2 Rounds:

400m Run (Together!)

50 Wall Balls (14/10)

50 Box Jumps or Alt. Step Ups (18/12)