Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings or Hollow Rocks
10 Pull Ups or Jumping Pull Ups
Then 2 Rounds w/ Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Clean (hold catch :02)
Power Clean (12 Min to build to a heavy double!)
Metcon (Time)
IN TEAMS OF 2…
FOR TIME (20:00 cap):
20 Power Cleans (185/135)
200m Run
20 Power Cleans
400m Run
60 Pull Ups
20 Power Cleans
800m Run
60 Pull-Ups
80 Burpees Over Bar
*Run together. For all other movements, P1 works while P2 Rests. Split reps as needed.
-Scaled-
IN TEAMS OF 2…
FOR TIME (20:00 cap):
20 Hang Power Cleans (95/65) or DB Hang Power Cleans (25/15)
100m Run
20 Power Cleans
200m Run
60 Jumping Pull Ups or Ring Rows
20 Power Cleans
400m Run
60 Jumping Pull-Ups or Ring Rows
40 Up-Downs Over Bar
*Run together. For all other movements, P1 works while P2 Rests. Split reps as needed.