Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 HK

5 Scap Pull-Ups into 5 Kipping Swings or 5 Scap Ring Rows into 5 Hollow Rocks

:30 BK

5 Scap Push-Ups into 5 Plyo Push-Ups

:30 Alt. Knee Hugs

5 Strict Pull-ups or Ring Rows

Then 2 Rounds w/ Light Pair of DBs:

5 DB RDL

5 Supinated DB Bent Rows

5 DBL DB Snatches

Supinated Pendlay Row (3 x 6 AHAP)

*Tempo @ 22X1

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

10 Up-Down Devils Presses (35/25)(RX+50/35)

15 Pull-Ups

15 Push-Ups

100m Sprint

*P1 works while P2 rests, switching after a full round is completed.

Goal (Fittest) → Devils Presses, Pull-ups, Push-ups should be completed unbroken each set. The 100m Sprint should be completed in :30 or less.

Goal (All) → Choose a moderate weight and look to complete Devils Presses in about :30. Pull-ups and Push-ups should be completed in 1-3 quick sets. The 100m Run should be completed around :35.
-Scaled-

IN TEAMS OF 2…

*P1 works while P2 rests, switching after a full round is completed.