Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps (same side!)

Then 2 Rounds w/ Light-Moderate DBs:

5 RDL

5 Hang Muscle Clean

5 Thrusters

6 Alt. Renegade Rows

Power clean + clean (Build to a challenging load for complex!)

Metcon (Time)

IN TEAMS OF 2…

For Time:

40 DB Man-makers (50/35)

P1 completes DB Man-makers while P2 completes a 200m Run. Switch roles once P2 returns from run.
-Scaled-

For Time:

30 DB Man-makers (20/15)

P1 completes DB Man-makers while P2 completes a 100m Run. Switch roles once P2 returns from run.