Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
1:00 Jump Rope
Then, 2 Rounds:
10 PT
10 ATW
5 Up-Downs
Then, 1 Round 5 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Hang Power Snatch
Power Snatch (10 min to build to a challenging set of 5 reps!)
*Weight to be used in WOD.
Metcon (Time)
IN TEAMS OF 2…
FOR TIME:
1 Mile Run
into…
1 Round:
200 Double Unders
80 Power Snatch (95/65)
into…
40 Burpees
*Run to be completed together.
*During DU and Power Snatch, P1 works while P2 holds plank. Switch as needed.
*During Burpees, P1 works, while P2 rests.
-Scaled-
IN TEAMS OF 2…
FOR TIME:
800m Run
into…
1 Round:
200 Single Unders
60 Power Snatch (45/35) or Alt. DB Snatch (20/10)
into…
30 Up-Downs
*Run: P1 runs 400m, then P2 runs 400m.
*During SU and Power Snatch, P1 works while P2 holds plank. Switch as needed.
*During Burpees, P1 works, while P2 rests.