Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 Butt Kicks

“Partner” Single Under Race!

Then, 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

OH Squats

Hang Power Snatch

Snatch Balance

Snatch + Hang Power Snatch (15 min to build to a challenging (1+2))

Metcon (Time)

Buy in: 400m Run

Then, 4 Rounds:

15 Wall Balls (20/14)

30 Double Unders

Cash Out: 400m Run
-Scaled-

Buy in: 200m Run

Cash Out: 200m Run