Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Push-Up to Down Dog
8 Alt. Box Step-Overs
8 MB Thrusters
3 Wall Walks
8 Box Jump-Overs
8 Wall Balls
Then 2 Rounds w/ Empty Bar or PVC:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Push Press
Strict Press (4-4-4-4-4)
*Start moderate and build to a challenging set of 4 reps!
Metcon (AMRAP – Rounds and Reps)
“Red Light, Green Light”
IN TEAMS OF 2…
16 Min AMRAP:
5 HSPU (RX+ Strict)
10 Wall Balls (20/14)
5 Hang Power Cleans (115/75)(RX+155/105)
10 Box Jump Overs (24/20)
Alternate movements. Only one partner may work at a time!
FITTEST GOAL → 6.5-7.5+ Rounds. Unbroken everything today for our fittest and quick transitions. No wasted time, you’re starting your movement as soon as your partner is finished!
GROUP GOAL → Everyone should aim to finish 5.5-6.5 Rounds. Use your rest wisely, but be ready for your partner to send it back to you! Keep power cleans to a weight that allows perfect form and just one set of 5!
-Scaled-
IN TEAMS OF 2…
16 Min AMRAP:
5 Pike Push Ups, Box HSPU, or DB Strict Press
10 Wall Balls (14/10)
5 Hang Power Cleans (95/65)
10 Box Jump Overs or Alt. Step Overs (18/12)
Alternate movements. Only one partner may work at a time!