Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
10 Up-Downs
10 Alt. Windmills
:30 Crab Walk
10 Push Ups
Then, 2 Rounds 3 Reps w/ Empty Bar:
Sumo RDL
Upright Row
SDHP
Then, 8 Tempo Sumo Deadlifts @ 50% or less (:04 each direction)
Sumo Deadlift (4 x 2 @ 90%)
*Compare to conventional deadlift 4/22/21.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
12 Sumo Deadlift High Pull (95/65)
12 Strict Ring Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc…
-Scaled-
12 Min AMRAP:
12 Sumo Deadlift High Pull (65/55)
12 Box/Bench Dips
100m Run*
* Run increases by 100m each round, but caps at 300m!