Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 PT
10 ATW
5 Burpees
5 KB Swings
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Push Jerks (hold dip!)
Push Press + Push Jerk (2 + 1)
Build to a Moderate-Heavy load of (2 + 1)
Metcon (Time)
IN TEAMS OF 2…
For Time (20:00 cap)
1 Mile Run** (together!)
60 Push Jerk (115/80)
60 KB Swing (53/35)
60 HRPU
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
-Scaled-
IN TEAMS OF 2…
For Time (20:00 cap)
800m Run** (together!)
40 Push Jerk (65/55)
40 KB Swing (26/18)
40 HRPU or Assisted Push Ups