Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 PT
20 ATW
10 Scap Pull Ups or Ring Rows
10 Kipping Swings or Hollow Rocks
10 Pull Ups or Ring Rows
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
OH Squat
Hang Snatch
Snatch Pull + Snatch (4 sets @ 75-85%)
Metcon (Time)
3 Rounds:
9 Muscle-Ups
18 Overhead Squats (115/75)
-Scaled-
3 Rounds:
9 Burpee Pull Ups
18 Overhead Squats (115/75)
or
3 Rounds:
9 Jumping Pull Ups or Ring Rows
12 Overhead Squats (45/35) or Front Squats (65/55)