Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
250m Row
10 Partner Push Ups
Then 2 Rounds:
8 Alt. Box Step Ups
12 Alt. High Plank Shoulder Taps
Then 2 Rounds:
8 Box Jumps
6/6 SA DB Bent Over Row
Bench Press (1 x 5)
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1 – 10 Box Jumps (30/24)
Min 2 – 8 Renegade Rows* (45/30)
Min 3 – 15 Cal Row
Min 4 – Jumping Jacks
*L+R = 1 Rep
-Scaled-
16 Min EMOM:
Min 1 – 10 Box Jumps (18/12)
Min 2 – 8 Renegade Rows* (20/15)
Min 3 – 12 Cal Row
Min 4 – Jumping Jacks
*L+R = 1 Rep