Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

8 Lateral Hops over DB

8/8 DB RDL

8/8 DB Swings

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

15 Single DB Swings

10 Up Down Over DB

– Rest 1:00 –

5 Min EMOM:

:45 Cardio Choice (Moderate-Hard Effort)

-Rest 1:00-

5 Min AMRAP:

15 Single DB Swings

10 Up Down Over DB

Finisher

DB Zottman Curl

3 x 10