Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Front (Jumping) Jacks

10 Alt. Lunge & Reach

10 Alt. Box Step Ups

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

6 Alt. FR Lunges

5 Hang Muscle Snatch

Front Rack Lunge (3-4 x 6 AHAP)

*Alternating legs each rep for 6 total steps per set.

Metcon (Time)

FOR TIME (10 min cap):

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.
-Scaled-

FOR TIME (10 min cap):

24 Single DB Box Step-Up (18/12)*

50 Alt. DB Snatch (25/15)

24 Single DB Box Step-Up