Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 High Knees

10 Alt. Lunge and Reach

10 PT

10 ATW

Then, 2 Round 3 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 (3 x 5 @ 75-85%)

*Compare to 1/13/21

Metcon (Time)

5 Rounds:

20 Box Jumps (24/20)

20 Ball Slams (20/14)

20 MB Alt. Lunges*

*MB held in a bear hug.
-Scaled-

4 Rounds:

20 Box Jumps or Alt. Step Ups (18/12)

20 Ball Slams (14/10)

20 MB Alt. Lunges*