Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog
10 Alt. Lunge & Reach
10 PT
10 ATW
Then 2 Rounds 3 Reps w/ Empty Bar:
Muscle Snatch
Back Squat
BTN Push Press
Snatch Balance
OHS
Snatch Balance + OHS (3 x (2+2) @ 75-85% of 1RM OHS)
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP:
20 Alt. DB Snatch (50/35)
20 Single DB Suitcase Alt. Lunges*
40 Mt. Climbers (L+R = 1 Rep)
*Switch hands after 10 Lunges.
-Scaled-
11 Min AMRAP:
20 Alt. DB Snatch (20/15)
20 Single DB Suitcase Alt. Lunges*
25 Mt. Climbers (L+R = 1 Rep)
*Switch hands after 10 Lunges.