Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
20 PT
10 ATW
Then 2 Rounds:
5 Scap Pull Ups or Ring Rows
:10 Active Bar Hang
5 Kipping Swings
5 K2E
Then 1 Round w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Strict Press
5 Push Press
Push Press (5-5-5-5)
*Start Moderate build to Heavy.
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 18 KB Swings (70/53)
MIN 2 – 12 TTB
MIN 3 – :50 Max Mountain Climbers
MIN 4 – Rest
(Score is Lowest Reps of Mt. Climbers)
-Scaled-
16 Min EMOM
MIN 1 – 18 KB Swings (26/18)
MIN 2 – 12 K2E or Lying Leg Raises
MIN 3 – :30 Max Mountain Climbers
MIN 4 – Rest