Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 PT
10 ATW
10 Scap Pull Ups or Ring Rows
5 Pull Ups or Ring Rows
Then, 2 Rounds 5 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Strict Press
Snatch Balance
Hang Power Snatch
Snatch (3-3-3-2-2)
Metcon (Time)
3 Rounds:
800m Run
10 Hang Power Snatch (115/80)
12 Pull Ups
Rest 1:00 b/t Rounds.
-Scaled-
3 Rounds:
200-400m Run
10 Hang Power Snatch (65/55) or Alt. DB Snatch (20/15)
12 Jumping Pull Ups or Ring Rows