Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Walk Carrying Light-Moderate DB, KB, or Backpack

30 Mt. Climbers

20 Jump Squats

10 Alt. Skier Jumps

Then, 2 Rounds:

5/5 Sumo Deadlifts

5/5 Upright Rows

5/5 Sumo Deadlift High Pulls

Metcon (No Measure)

18 Min EMOM:

MIN 1 – :50 Sumo Deadlift High Pull*

MIN 2 – :50 DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)

MIN 3 – :50 Cardio Choice

*Used DB, KB, or Weighted backpack.

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold