Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Bootstrappers
10 Alt. Groiners
1:00 Front Rack Mobility
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
3 Hang Power Cleans (hold catch :02)
Front Squat (15 Min to build to a challenging triple!)
*Pause :02 first two reps.
Metcon (Time)
“RESOLUTION”
IN TEAMS OF 2…
FOR TIME:
50 Hang Power Cleans (135/95)
25 Power Cleans (135/95)
25 Power Cleans (155/105)
50 Squat Cleans (155/105)
*20:00 time cap.
*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed.
-Scaled-
IN TEAMS OF 2…
FOR TIME:
50 Hang Power Cleans (95/65)
25 Power Cleans (95/65)
25 Power Cleans (115/75)
50 Squat Cleans (115/75)
*Athletes can sub DB (30/20) for barbell movements.
*20:00 time cap.
*P1 works on the barbell while P2 runs 100m. Switch every 100m Run until the barbell work is completed.