Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Up-Downs
:30 Bar Hang
10 Tuck-ups
:30 Plank
Then, 1 Round:
5 DB Up-Downs
10 Hanging Knee Raises
:30 High Jump Singles
10 Renegade Row (No Push-up)
1 Round:
3 DB Burpees
3 Rope Walks
:30 Double Unders
3 Renegade Row (w/ Push-up)
Rope Climb (Learn the skill and prep for WOD!)
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
9 Min AMRAP:
3 DB Devil’s Clean (35/20)(RX+50/35)
3 DB Renegade Rows*
Immediately Into…
9 Min AMRAP:
30 DU
1 Rope Climb
Immediately Into…
9 Min AMRAP:
3 DB Devil’s Clean
3 DB Renegade Rows*
*1 Rep = Push Up + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.
Goal (Fittest) → The DB Devil’s Cleans should be completed unbroken while the DB Renegade Rows should start unbroken and eventually move to no more than 2 sets. Double Unders should be completed in :35-:50 each round and the Rope Climb should be completed quickly!
Goal (All) → The DB Devil’s Cleans should be completed unbroken and at a solid pace while the DB Renegade Rows should be completed in no more than 2 sets. DU modifications should be completed in :35-:50 each round and the Rope Walk will be your friend today!
-Scaled-
IN TEAMS OF 2…
9 Min AMRAP:
3 DB Devil’s Clean (30/20)
3 DB Renegade Rows*
Immediately Into…
9 Min AMRAP:
15 DU/Attempts, 20 DU Taps, or 40 SU
1 Rope Climb or 2 Rope Walks
Immediately Into…
9 Min AMRAP:
3 DB Devil’s Clean
3 DB Renegade Rows*
*1 Rep = Push Up + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.