Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

5 Up/Down Dog

10 Bootstrappers

Then 2 Rounds 5 Reps w/ PVC or Empty Bar:

Muscle Snatch

Back Squat (Pause :02)

BTN Push Press

OH Squat (:03 eccentric)

Snatch Balance

Snatch Balance (3-3-3-3)

Start moderate and build to a challenging triple.

*Beginners, keep load light-moderate and work through 4 sets, focusing on technique.

Metcon (Time)

3 Rounds:

10 Power Snatch (135/95)

400m Run

*13:00 time cap.
-Scaled-

3 Rounds:

10 Power Snatch (65/45) or Alt. DB Snatch (30/20)

200m Run