Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

15 Cal Row

20 Partner Push Ups

Then 2 Rounds:

5/5 KB Deadlift

7 KB Swings

5/5 KB Floor Press

5/5 Side Plank Rotations

Bench Press (3-3-3-3)

*Pause :02 first rep only.

Metcon (AMRAP – Reps)

Tabata 1 – HRPU

Tabata 2 – Side Plank

Tabata 3 – KB Swings (70/53)

Tabata 4 – Cal Row

(Rest 1:00 b/t Tabatas)

*Tabata = 8 Rounds, :20 ON/:10 OFF

Scoring:

High Plank – 1 sec = 1 rep

Row – 1 cal = 1 rep
-Scaled-

Tabata 1 – HRPU or Assisted Push Up

Tabata 2 – Sit-Ups or Flutter Kicks

Tabata 3 – KB Swings (26/18)

Tabata 4 – Cal Row