Beacon MMA & CrossFit Turbocharged – CrossFit
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)