Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 Jumping Jacks

20 PT

20 ATW

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Hang Power Snatch

BTN Push Press (Snatch-Grip)

OH Squat (pause :02)

Hang Snatch (15 Min to build to heavy single!)

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Muscle Cleans

Front Squats

Metcon (Time)

IN TEAMS OF 2…

20 Rounds:

3 Front Squats (135/95)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.
-Scaled-

(85/60)