Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Inch Worms

10 Glute Bridges

10 Kipping Swings or Straight-Leg Sit Ups

10 K2E

Then 2 Rounds w/ Light-Moderate KB:

5 Deadlifts

5 KB Swings

5 Bent-Over Rows (Pause :02 at chest)

Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

ON A 13:00 RUNNING CLOCK…

100 Up-Downs*

Then in remaining time…

AMRAP of:

18 KB Swings (70/53)

9 TTB

*8:00 Cap on Up-Downs.
-Scaled-

ON A 13:00 RUNNING CLOCK…

50-70 Up-Downs*

*8:00 Cap on Up-Downs.