6/9/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

5 Up/Down Dog

20 PT

10 ATW

10 Alt. Box Step Overs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Snatch

10 Alt. Elbow Punches

3 Split Jerk (hold catch :02)

Split Jerk (4 x 3 @ 80-85%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

2-4-6-8-10…

Alt. DB Snatch (50/35)

Box Jump Overs (24/20)
-Scaled-

10 Min AMRAP:

2-4-6-8-10…

Alt. DB Snatch (25/15)

Box Jump Overs or Alt. Step Overs (18/12)

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