Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 Front (Jumping) Jacks
10 Alt. Lunge & Reach
10 Alt. Box Step Ups
Then 2 Rounds w/ Empty Bar:
5 Muscle Cleans
10 Alt. Elbow Punches
6 Alt. FR Lunges
5 Hang Muscle Snatch
Front Rack Lunge (3-4 x 6 AHAP)
*Alternating legs each rep for 6 total steps per set.
Metcon (Time)
FOR TIME (10 min cap):
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)
24 Single DB Box Step-Up
*DB Can be held anyway above the waist.
-Scaled-
FOR TIME (10 min cap):
24 Single DB Box Step-Up (18/12)*
50 Alt. DB Snatch (25/15)
24 Single DB Box Step-Up