Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
1:00 Jump Rope
Then 2 Rounds w/ Light-Moderate DB:
7 DB Swings
7/7 Bent Row (:03 eccentric)
7/7 Split Squats
Pendlay Row (4 x 4 AHAP)
Metcon (Time)
For Time (16:00 cap):
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(20/18)
21-15-9
Burpees
-Scaled-
For Time (16:00 cap):
42-30-18
Double Unders*
21-15-9
Single DB Box Step-Ups (20/15)|(18/12)
11-7-5
Burpees
*1:30 – 1:00 – :45