Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
20 PT
10 ATW
10 PVC Back Squats (pause :02)
1:00 Jump Rope
Then, 1 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 (5-5-3-3)
*Tempo @ 31X1
Metcon (Time)
5 Rounds:
10 Overhead Squats* (95/65)
3 Muscle Ups or Burpee Pull Ups
50 Double Unders
*Choose load that allows you to complete unbroken sets.
-Scaled-
5 Rounds:
6 Overhead Squats* (45/35)
8 Pull Ups or Jumping Pull Ups or Ring Rows
25 Double Unders or 50 Single Unders
*Choose load that allows you to complete unbroken sets.