Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50 Jumping Jacks
20 PT
20 ATW
Then 2 Rounds:
5 Up/Down Dog
10 Alt. Groiners
10 Air Squats @ 2121
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)