Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
35 Single Unders
10 Kipping Swings
10 K2E
Then 1 Round w/ Light-Moderate DB:
10 DB RDL (Single DB held with both hands)
5/5 DB Muscle Clean
5/5 DB Hang Power Clean
Then 1 Round w/ Light-Moderate DB:
5/5 DB High Pull
10 Alt. DB Snatch
Metcon (Time)
“Partner Mashed Potatoes”
IN TEAMS OF 2…
3 ROUNDS:
30 Alt. DB Snatch (50/35)
40 TTB
50 DB Power Clean
200 DU
*Split work as needed. P1 works while P2 rests.
*Look to complete the DB movements in 3-4 Sets. Look to complete the TTB in 3-4 Sets. Look to complete sets of 25 for DUs.
-Scaled-
IN TEAMS OF 2…
3 ROUND:
30 Alt. DB Snatch (30/20)
40 K2E
50 DB Power Clean
100 DU/DU Attempts or 200 Single Unders