Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch Worms
20 PT
20 ATW
5 Up-Downs
5/5 KB Hang Snatch (light-moderate)
Then 2 Rounds 5 Reps w/ Empty Bar:
Muscle Snatch
Back Squat
BTN Push Press
OHS
Snatch Balance
Snatch Balance (Build to a challenging triple!)
Metcon (Time)
For Time:
10 DB Devil’s Press (50/35)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
*Load should allow for athletes to be able to complete the first set of Devil’s Press unbroken. 1-2 sets for the second Devil’s Press
-Scaled-
10 DB Devil’s Press (20/10)
40 Box Jumps or Alt. Step Ups (18/12)
20 DB Devil’s Press
20 Box Jumps or Alt. Step Ups
*Sub Up-Down for Burpee in Devil’s Press.