Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 PT
10 ATW
10 Scap Pull Ups or Ring Rows
10 Kipping Swings or Hollow Rocks
10 K2E or TTB
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
Drop Snatch To Power Position
OH Squat
Hang Power Snatch (Pause :02 just below knee)
Snatch (4 x 2 @ 75%)
*Pause :02 at knee first rep.
Metcon (Time)
3 Rounds:
20 Burpees
20 Alt. DB Snatch (50/35)
15 TTB
-Scaled-
3 Rounds:
20 Up-Downs
20 Alt. DB Snatch (20/15)
15 K2E or Sit Ups