Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 Synchronized Partner Jumping Jacks
10 Partner Sit Ups
1:00 Jump Rope
10 PT
10 ATW
3/3 Split Jerk w/ PVC
Then 2 Rounds w/ Empty Bar:
10 Alt. Elbow Punches
3 Push Press
3 Push Jerk
3 Split Jerk (Hold split :02)
Push Press + Split Jerk (3 x (2 + 1) @ 80-90% of max Push Press.)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
36 Double Unders
18 Sit-Ups
8/8 Single DB Push Jerk (50/35)
-Scaled-
13 Min AMRAP:
18 DU Attempts or 36 Single Unders
18 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
8/8 Single DB Push Jerk (30/20)