Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
10 Hollow Rocks
10 Partner Wall Balls
10 Kipping Swings
10 K2E
Then 1 Round w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (hold catch :02)
Hang Power Clean (3 x 2)
12 min to build to moderate load and complete 3 x 2 w/ :02 pause at knee.
Metcon (Time)
IN TEAMS OF 2…(20:00 cap)
For Time:
100 Wall Balls (20/14)
100 TTB
80 Hang Power Clean (95/65)
60 Wall Balls
60 TTB
40 Hang Power Clean
*The Wall Ball never touches the ground or passes the waist throughout the entire workout. P1 works while P2 rests or holds the Wall Ball above the waist.
**Both partners perform a 5 Burpee penalty each time the ball touches the ground.
-Scaled-
IN TEAMS OF 2…(20:00 cap)
For Time:
75 Wall Balls (14/10)
75 K2E or Lying Leg Raises
40 Hang Power Clean (65/45) or DB Hang Power Clean (20/15)
50 Wall Balls
50 K2E or Lying Leg Raises
40 Hang Power Clean or DB Hang Power Clean