Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 PT
20 ATW
10 Up-Downs
10 Air Squats (slow!)
10 DB Swings
Then, 2 Rounds 5 Reps w/ empty bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squats (pause :02 in hole)
Hang Power Snatch (hold catch :02)
Overhead Squat (4 x 4 @ 80-85%)
Metcon (Time)
For Time:
30 DB Devil’s Press (50/35)
(8:00 time cap!)
-Scaled-
(25/15)