Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 Jumping Jacks
5 Up/Down Dog
10 PT
10 ATW
5 OH Squats @ 32X1 w/ PVC
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Overhead Squat (3-3-3-3-3)
*:03 eccentric
Metcon (Weight)
12 Min EMOM:
MIN 1 – 7 OH Squats* (135/95)
MIN 2 – 15 Cal Row
MIN 3 – 12 Burpees
MIN 4 – 12 Ring Rows
*Squats should be able to be completed unbroken but challenging.
-Scaled-
12 Min EMOM:
MIN 1 – 7 OH Squats or Front Squats (65/45)
MIN 2 – 12 Cal Row
MIN 3 – 10 Up-Downs
MIN 4 – 10 Ring Rows