4/29/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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