Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
5 Up/Down Dog
10 Bootstrappers
10 PT
10 ATW
5 OH Squats @ 32X1 w/ PVC
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Overhead Squat (4 x 3 @ 80-85% of 1RM)
*Controlled eccentric!
Metcon (Time)
12 Min AMRAP:
6 Overhead Squats (135/95)
15 Up-Downs Over Bar
-Scaled-
12 Min AMRAP:
6 Overhead Squats (75/50) or Front Squats (95/65)
10 Up-Downs Over Bar