Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Warm Up:
2:00 Cardio Choice
into…
3 Min AMRAP:
2 Sit-Ups
2 Push-Ups
2 Alt Spidermans
Then, 2 Rounds:
5/5 DB Deadlift
5/5 DB High Pulls
5/5 DB Hang Muscle Snatch
Metcon (AMRAP – Rounds and Reps)
2 SETS*
ON A 6:00 RUNNING CLOCK…
3:00 Moderate Pace Cardio Choice
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice
Immediately into…
6 Min AMRAP:
2-4-6-8…and so on
Alt. DB Hang Snatch
Tuck-Jumps
-Rest 2:00 b/t Sets-
*Each Set is 12:00 total working time