Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Cardio Choice
:30 High Plank
10 Alt. Renegade Rows
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – DB Deadlift
MOVT 2 – DB Swing
*Both movements = 1 Set (Use light DB!)
Metcon (AMRAP – Rounds and Reps)
WOD:
5 Rounds of…
4 Min AMRAP:
7/7 SA DB Deadlift
20 High Plank DB Pull Throughs
Max DB Swings in remaining time
-Rest 1:00 b/t Rounds-
*Start From the Top w/ Each AMRAP.