12/31/20 OPEN GYM ONLY – NYE!!!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Jog

Then 7 Reps of each movement in the WOD (excluding run)

*Use light-moderate load for weighted movements.

Metcon (Time)

“Yvonne”

For Time w/ a Partner:

76 Air Squats

76 DB Push Press (2×50/30)

76 Sit-Ups

76 Wall Balls (20/14)

76 Burpees

76 Russian Twists w/ Wall Ball (20/14)

76 Push-Ups

76 KB Swings (53/35)

76 DB Thrusters (2×50/30)

400 meter Run w/ Partner

*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!
-Scaled-

For Time w/ a Partner:

76 Air Squats

76 DB Push Press (2×20/15)

76 Sit-Ups

76 Wall Balls (14/10)

76 Up-Downs

76 Russian Twists (no additional weight)

76 Band-Assisted Push Ups

76 KB Swings (26/18)

76 DB Thrusters (2×20/15)

200 meter Run w/ Partner

*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!

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