Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
5 Up/Down Dog
1:00 Jump Rope
Then 2 Rounds:
5/5 Bodyweight Split Squats
2 Wall Walks
Then 1 Round w/ Empty Bar:
5 Muscle Snatch
5 BTN Push Press
5 Drop Snatch to Power Postion
5 Hang Power Snatch
Power Snatch (10 Min to build to working weight for WOD!)
Metcon (Time)
IN TEAMS OF 2…
8 Rounds:
36 Double Unders
3 Power Snatch (155/105)
6 HSPU
12 Alt. Jump Lunges
*Every 3:00 starting at 3:00 (NOT including 0:00), both partners perform 6 Burpees.
**Gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.
***30:00 time cap.
-Scaled-
IN TEAMS OF 2…
8 Rounds:
18 Double Unders or 36 Single Unders
3 Power Snatch (85/60)
2 Wall Walks or 6 Pike Push Ups or DB Strict Press
12 Alt. Lunges (no jump!)
*Every 3:00 starting at 3:00 (NOT including 0:00), both partners perform 6 Up-Downs.