Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
5 Up-Downs
5/5 KB Deadlifts (:03 eccentric)
5/5 KB Swings
5 KB Swings
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Clean High Pulls
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
Power Clean (3 x 2 @ 85-90%)
*Pause :02 @ knee first rep
Metcon (Time)
IN TEAMS OF 2…
3 Rounds:
400m Run
30 Power Clean (115/75)
50 KB Swings (70/53)
*Run is completed together. Split work evenly. One partner works while other rests.
-Scaled-
IN TEAMS OF 2…
3 Rounds:
200m Run
20 Power Clean (75/55)
40 KB Swings (26/18)
*Run is completed together. Split work evenly. One partner works while other rests.