Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Lunge and Reach
10 PT
10 ATW
10 Air Squats (pause :02)
10 Burpees
Then 1 Round 5 Reps w/ Empty Bar:
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
OH Squat
Hang Snatch
Snatch Pull + Snatch (Build to a moderate-challenging set of (1+1))
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
16 Min AMRAP:
40 DB Front Squats (50/35)
20 Burpees Over DB
40 Alt. DB Step-Ups (24/20)
20 Burpees Over DB
40 Alt. Pistol Squats
20 Burpees Over DB
*Only 1 partner works at a time. Share reps any way.
-Scaled-
IN TEAMS OF 2…
16 Min AMRAP:
30 DB Front Squats (25/15)
20 Up-Downs
30 Alt. DB Step-Ups (18/12) or Bodyweight Step-Ups
20 Up-Downs
30 Air Squats
20 Up-Downs