Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
200m Row
10 PT
10 ATW
10 Kipping Swings or Hollow Rocks
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Snatch Balance
Power Snatch + Snatch Balance (Build to a challenging (1+1).)
Metcon (Time)
IN TEAMS OF 2…
FOR TIME:
40-30-20-30-40
Hang Power Snatch (115/80)
TTB
*Only 1 partner may work at a time. Share reps.
-Scaled-
IN TEAMS OF 2…
FOR TIME:
40-30-20-30-40
Hang Power Snatch (65/45) or Alt. DB Snatch (30/20)
K2E or Lying Leg Raises
*Only 1 partner may work at a time. Share reps.