Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Front Jacks

20 Seal Claps

10 Alt. Lunge + Twist

10 Up-Downs

Then 2 Rounds w/ Light-Moderate KB:

5 Deadlifts (:03 eccentric)

5 Swings

5/5 Bent Row

5 Two-Handed Bent Row

Pendlay Row (4 x 8 AHAP)

*Pause @ chest + :03 eccentric

Metcon (4 Rounds for time)

Every 5:00 x 4 Rounds*

20 KB Swings (70/53)

20 Alt. Goblet Reverse Lunges

20 Mt. Climbers (L + R = 1 Rep)

*Rest remaining time before next Round.
-Scaled-

Every 5:00 x 4 Rounds*

20 KB Swings (26/18)

20 Alt. Body Weight Reverse Lunges

20 Mt. Climbers

*Rest remaining time before next Round.