Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
5 Up/Down Dog
Partner Single Under Race! (Best of 3)
Then, 1 Round:
5 Scap Pull Ups or Scap Ring Rows
5 Air Squats @ 32X1
5 Hang Muscle Cleans
1 Round:
5 Kipping Swings or Hollow Rocks
5 Front Squats (with 2L/2R Elbow Punch at top)
5 Push Press
1 Round:
5 Jumping Pull Ups or Ring Rows
5 Hang Power Cleans
5 Thrusters
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
Metcon (Time)
“NON-OPEN OPTION”
For time:
21 jumping pull ups or ring rows
42 single-unders
21 db thrusters (30/20)
18 jumping pull ups or ring rows
36 single-unders
18 db thrusters
15 jumping pull ups or ring rows
30 single-unders
15 db thrusters
Time cap: 12 minutes