Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
20 Front Jacks
10 PT
10 ATW
Then, 3 Rounds:
3 Push-Ups to Down Dog
6 Alt. DB Deadlifts*
9 Alt. Box Step Overs
*RD2: Alt. DB Upright Row. RD3: Alt. DB Hang Snatch (hang to knee height)
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
Metcon (AMRAP – Rounds and Reps)
“NON-OPEN OPTION”
15 Min AMRAP:
9 Hand Release Push-Ups
12 Alt. DB Snatch (50/35)|(35/20)
15 Box Jumps or Alt. Step Ups (24/20)|(18/12)