Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
20 Mt. Climbers
2:00 Front Rack Mobility!
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (Hold catch :02)
Hang Power Clean (3-3-3-3)
*Start Moderate and build to Mod-Heavy.
Metcon (Time)
IN TEAMS OF 2…
FOR TIME (16:00 time cap):
50 Hang Power Cleans (155/105)
100 Up-Downs
1200m Run
*Reps and movements can be completed in any order. P1 works while P2 Rests on HPCs and Up-Downs. Switch as needed. All running is performed together.
-Scaled-
IN TEAMS OF 2…
FOR TIME (16:00 time cap):
50 Hang Power Cleans (65/45) or DB Hang Power Cleans (25/20)
75 Up-Downs
800m Run