Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Jog
Then 7 Reps of each movement in the WOD (excluding run)
*Use light-moderate load for weighted movements.
Metcon (Time)
“Yvonne”
For Time w/ a Partner:
76 Air Squats
76 DB Push Press (2×50/30)
76 Sit-Ups
76 Wall Balls (20/14)
76 Burpees
76 Russian Twists w/ Wall Ball (20/14)
76 Push-Ups
76 KB Swings (53/35)
76 DB Thrusters (2×50/30)
400 meter Run w/ Partner
*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!
-Scaled-
For Time w/ a Partner:
76 Air Squats
76 DB Push Press (2×20/15)
76 Sit-Ups
76 Wall Balls (14/10)
76 Up-Downs
76 Russian Twists (no additional weight)
76 Band-Assisted Push Ups
76 KB Swings (26/18)
76 DB Thrusters (2×20/15)
200 meter Run w/ Partner
*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!