Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Squat Warm Up
Back Squat (1 x 2)
15:00 to build to a heavy double w/ pause.
*Pause :02 both reps.
Metcon (Time)
FOR TIME:
24-21-18-15-12-9-6
KB Swings (53/35)(RX+70/53)
*200m Run after each Set.
Goal (Fittest) → The goal for these athletes is to finish in 10:00-12:00 or faster. Elite athletes should try and meet this same goal with a heavier KB. Quick transitions and mostly unbroken KB Swings. Will anybody get sub 10:00 with a 70/53 KB?!
Goal (All) → The goal for all should be to finish in 12:00-15:00 or faster. Don’t be afraid to break up the Kettlebell Swings early with quick breaks to manage the grip and HR. Transitions between the movements should be relatively quick.
-Scaled-
FOR TIME:
24-21-18-15-12-9-6 or 21-18-15-12-9-6-4
KB Swings (26/18)
*100-200m Run after each Set.