Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
6 Up-Downs (RD2: Burpees)
8 Alt. Box Step Ups
10 Alt. High Plank Shoulder Taps
12 PVC Pass Throughs (RD2: ATW)
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch High Pull
Muscle Snatch
BTN Push Press
Hang Power Snatch (Pause @ knee & hold catch :02)
Snatch Pull + Power Snatch (Build to a challenging complex of (1 + 1))
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
6 Hang Power Snatch (95/65)(RX+135/95)
9 HSPU
12 Burpee Box Jumps (24/20)
-Scaled-
13 Min AMRAP:
6 Hang Power Snatch (65/45)
9 DB Strict Press or 2 Wall Walks
12 Up-Down Box Jumps or Step Ups (18/12)