Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Run Carrying MB
10 Kipping Swings or Hollow Rocks
10 Pull Ups or Jumping Pull Ups
10 MB Thrusters
Then, 2L/2R Bodyweight Turkish Getup
Turkish Get Up (Build to a challenging load for 1L/1R!)
Metcon (Time)
FOR TIME (20:00 cap):
400m Run
30 Ball Slams (20/14)(RX+40/25)
30 Burpees
400m Run
15 Ball Slams
15 Muscle Ups or Up-Down Pull Ups
15 Ball Slams
400m Run
30 Burpees
30 Ball Slams
400m Run
FOR TIME (20:00 cap):
200m Run
30 Ball Slams (14/10)
30 Up-Downs
200m Run
15 Ball Slams
15 Jumping Pull-Ups
15 Ball Slams
200m Run
30 Up-Downs
30 Ball Slams
200m Run