Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Single Unders
5 Up/Down Dog
20 Single Unders
2:00 Front Rack/Thoracic Mobility
30 Single Unders
15 Paused Jump Squats
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats
3 Hang Power Clean (pause :02 at knee)
3 Push Press
3 Push Jerk
Clean (3 x 1 @ 85-90%)
Metcon (Time)
IN TEAMS OF 2…
FOR TIME:
800m Team Run
Immediately Into…
10 ROUNDS:
10 Shoulder-To-OH (115/75)
30 Double Unders
Immediately Into…
800m Team Run
*Runs performed together. For the rounds, P1 completes full round while P2 rests. Switch jobs until 10 rounds completed as a team.
-Scaled-
FOR TIME:
400m Team Run
Immediately Into…
10 ROUNDS:
10 Shoulder-To-OH (75/55)
15 Double Unders or 30 Single Unders
Immediately Into…
400m Team Run