Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

10 Alt. Lunge & Reach

10 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

Snatch Balance + OHS (3 x (2+2) @ 75-85% of 1RM OHS)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

20 Alt. DB Snatch (50/35)

20 Single DB Suitcase Alt. Lunges*

40 Mt. Climbers (L+R = 1 Rep)

*Switch hands after 10 Lunges.
-Scaled-

11 Min AMRAP:

20 Alt. DB Snatch (20/15)

20 Single DB Suitcase Alt. Lunges*

25 Mt. Climbers (L+R = 1 Rep)

*Switch hands after 10 Lunges.