Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Junkyard Dog Warm Up:
5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs
Then 2 Rounds:
5 Snatch-Grip RDL
5 Muscle Snatch
5 Air Squats
5 Push Ups
Bench Press (8-8-8-8)
12 minutes to build to a challenging set of 8 reps!
Metcon (AMRAP – Reps)
3 Rounds:
ON A 6:00 RUNNING CLOCK…
18 Power Snatch (95/65)
18 Partner Push-Ups**
Max Partner Wall Balls (20/14) in Remaining Time…
(Rest 1:00 b/t Rounds)
*P1 works while P2 Rests. Alt. Every 3 Power Snatch.
**Partner Push Up is performed together, high-fiving at the top of the Push Up.
-Scaled-
3 Rounds:
ON A 6:00 RUNNING CLOCK…
18 Power Snatch (65/45)
18 Partner Push-Ups (from knees)
Max Partner Wall Balls (14/10) in Remaining Time…
(Rest 1:00 b/t Rounds)