Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
30 JJ
10 Partner Push Ups
10 Paused Jump Squats
5 Ring Rows (:03 eccentric)
5 Kipping Pull Ups or Jumping Pull Ups
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Hang Power Cleans (above knee)
10 Alt. Elbow Punches
3 Hang Power Clean (Pause :02 below knee)
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
30 Min AMRAP:
400m Run
3 Power Clean (135/95)
5 Pull Ups
10 Push Ups
15 Air Squats
*P1 completes run while P2 completes the 3-5-10-15. Switch jobs once both partners are complete respective task. If finished before partner, rest.
-Scaled-
IN TEAMS OF 2…
30 Min AMRAP:
200m Run
3 Power Clean (75/50) or DB Power Clean (25/15)
5 Band Assisted Pull Ups or Ring Rows
10 HRPU or Band Assisted Push Ups
15 Air Squats