Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
25 Single Unders
12 Alt. Lunge + PVC PT
10 Bootstrappers
8 PVC Cuban Press
2 Rounds (RD1=PVC, RD2=Empty Bar):
20 Double Unders or 10 DU Attempts
10 OH Squats
8 Snatch High Pulls
8 BTN Push Press
Snatch Balance + OHS (15 min to build to a challenging (1 + 1).)
*Beginners, keep load light-moderate and work through 4 sets, focusing on technique.
Metcon (Time)
For Time:
100 Double Unders
50 OH Squats (115/75)
100 Double Unders
*Choose load that allows you to complete OH Squats in 5 sets max.
*10:00 time cap.
-Scaled-
For Time:
50 Double Unders or 150 Single Unders
50 OH Squats or Back Squats (75/55)
50 Double Unders or 150 Single Unders