Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Alt Groiners
10 Air Squats @ 32X1
10 Jump Squats
Then 2 Rounds:
5 Scap Pull Ups or Ring Rows
5 Kipping Swings or Hollow Rocks
5 Jumping Pull Ups or Ring Rows
Then 1 Round 5 Reps w/ Empty bar:
Snatch-Grip RDL (:03 eccentric)
Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch (Pause :02 at knee)
Hang Power Snatch (3-3-3-3-3)
Metcon (Time)
For Time:
5-10-15-20-15-10-5
C2B Pull-Ups
KB Goblet Squats (70/53)
-Scaled-
For Time:
5-10-15-20-15-10-5
Pull Ups or Ring Rows
KB Goblet Squats (26/18) or Air Squats