Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Row (Easy-Moderate pace)
10 Scap Pull-Ups or Scap Ring Rows
10 Tuck-Ups
5 RDL (:03 eccentric)
10 Alt. Elbow Punches
2 Rounds:
:30 Row (Moderate-Moderate+ pace)
8 Kipping Swings or Hollow Rocks
8 K2E
5 Hang Power Cleans (pause :02 @ knee)
Power Clean + Hang Power Clean (3 x (1 + 2) @ 85% of max complex.)
*Max established 9/29/21.
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – :30 Max TTB
MIN 2 – :30 Max Power Clean + Hang Power Clean (135/95)
MIN 3 – 200m Row
MIN 4 – Jog in Place (light-moderate pace)
*1 Rep = 1 PC + 1 HPC
(Score is Lowest Round of TTB + PC)
-Scaled-
16 Min EMOM:
MIN 1 – :30 Max K2E or Sit Ups
MIN 2 – :30 Hang Power Cleans (85/60)
MIN 3 – 150m Row
MIN 4 – Jog in Place (light-moderate pace)
(Score is Lowest Round of TTB + PC)