Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Min AMRAP:
10 HK
10 BK
100m Row
10 Alt. Lunges
(Rest :30)
3 Min AMRAP:
5 Ring Rows
5 Scap Push-Ups + 3 Push-Ups
7 Air Squats
(Rest :30)
Then 2 Rounds:
4 Kipping Swings or Hollow Rocks
3 Pull Ups or Jumping Pull Ups
2 C2B Pull Ups
*Advanced athletes, unbroken (4+3+2)
Metcon (AMRAP – Reps)
NCMETCON BASELINE I.
ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower or Max Double Unders
(Score is Time + Note Meters/DU completed)
*REST 5:00 BEFORE BEGINNING PART II.
Metcon (AMRAP – Rounds and Reps)
NCMETCON BASELINE II.
15 Min AMRAP:
5 Pull-ups or Bar Muscle-Ups
10 HRPU
15 Air Squats
-Scaled-
PART I.
Run 1 Mile then in Remaining Time Max Meters on Rower or Max Double Unders
*REST 5:00 BEFORE BEGINNING PART II.
PART II.
15 Min AMRAP:
5 Pull-ups or Ring Rows
10 HRPU
15 Air Squats