Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50 JJ
30 Mt. Climbers
20 Air Squats
Then, 2 Rounds:
10 Scap Pull Ups or Ring Rows
5 KB Deadlifts (:03 eccentric)
5/5 SA KB Bent Row (:03 eccentric)
10 KB Swings
DB SA Bent Over Row (3 x 10/10 AHAP)
*Pause at chest all reps!
Metcon (AMRAP – Reps)
4 Rounds:
ON A 3:00 RUNNING CLOCK…
15 C2B Pull-Ups
20 KB Swings (70/53)
Max Reps Goblet Squat
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
ON A 3:00 RUNNING CLOCK…
15 Jumping Pull-Ups or Ring Rows
15 KB Swings (26/18)
Max Reps Goblet Squat or Air Squat
(Rest 1:00 b/t Rounds)