Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then, 2 Rounds:
10 Partner Push Ups
10 Partner Wall Balls
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 just below knee)
3 Front Squats
Clean (3 x 2 @ 80-85% of 1RM)
*Pause :02 @ knee first rep only.
Metcon (Time)
IN TEAMS OF 2…
1 Mile Run (10:00 cap)
60 Power Cleans (155/105)
60 Wall Balls (20/14)
60 HRPU
*Run together. For all other movements, complete in any order. Partners MAY work at same time.
(20:00 time cap)
-Scaled-
IN TEAMS OF 2…
800-1200m Run (10:00 cap)
40 Power Cleans (95/65)
60 Wall Balls (14/10)
60 HRPU or Assisted Push Up
*Run together. For all other movements, complete in any order. Partners MAY work at same time.
(20:00 time cap)