Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 Row (Moderate Pace)
8 Up-Downs
8 Alt. Step Ups
8 RDL*
2 Rounds:
:30 Active Hang
8 MB G2OH
8 Box Jumps
8 Kipping Swings or Ring Rows
5 Pendlay Row (slow eccentric!)
Pendlay Row (4 x 6 AHAP)
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 15 Cal Row
MIN 2 – Max Ball Slams (20/14)(RX+40/25)
MIN 3 – Max Pull-Ups (RX + Strict)
MIN 4 – Max Burpee Box Jump Overs (24/20)
Goal (Fittest) → Fittest should be looking to complete 15+ Pull Ups and Burpee BJO per round. 22+ Ball Slams per round.
Goal (All) → All athletes are looking to complete 10-15 Pull Ups and Up-Down BJO per round.15-20 Ball Slams per round.
16 Min EMOM:
MIN 1 – 12 Cal Row
MIN 2 – Max Ball Slams (14/10)
MIN 3 – Max Pull-Ups or Ring Rows
MIN 4 – Max Up-Down Box Jump Overs or Step Overs (18/12)