Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

30 JJ

5 Up/Down Dog

10 Paused Jump Squats

Then 2 Rounds:

10 Partner Push Ups

10 Partner Wall Balls

Bench Press (5-5-3-3-2)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

100-60-40*

Wall Balls (20/14)

Sit-Ups

*After each full set, complete 20 Alt. DB Snatch (50/35)

For Example: 100 WB / 100 SIT UPS / 20 DB SN, 60/60/20 – etc…

**For WB and Sit Ups, only one partner works at a time. For DB Snatch, both partners complete 20 reps each, working at same time.
-Scaled-

FOR TIME:

70-40-30*

Wall Balls (14/10)

Sit-Ups

*After each full set, complete 20 Alt. DB Snatch (25/15)