Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
7 Push Up to Down Dog
Then 2 Rounds:
10 Kipping Swings
5/5 DB Floor Press
5 K2E
5/5 Renegade Row
Floor Press (3 x 6-8 AHAP)
*Superset w/ Push Up x 5-10
Metcon (Time)
For Time:
1 Mile Run (10:00 time cap)
-Rest 2:00-
48 TTB
24 Alt. Renegade Row (50/35)
12 Muscle Ups
-Scaled-
For Time:
1 Mile Run (10:00 time cap)
-Rest 2:00-
48 K2E
24 Alt. Renegade Row (35/25)
12 Burpee Pull Ups
or
For Time:
800m Run
-Rest 2:00-
3 Rounds:
12 K2E
8 Alt. Renegade Row (50/35)
6 Pull Ups