7/16/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Min EMOM:

:30 High Knees

:30 Air Squats

Then 2 Rounds w/ light DB:

5 Inch Worms (no push up)

5/5 DB Deadlift

5/5 DB Swing

5/5 DB Renegade Row

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – DBL DB Swings

MIN 2 – Cardio (Moderate)

-Rest 1:00-

6 Min EMOM:

MIN 1 – DBL DB Renegade Row

MIN 2 – Cardio (Moderate-Hard)

-Rest 1:00-

4 Min EMOM:

MIN 1 – DBL DB Up-Down Deadlift

MIN 2 – Cardio (SPRINT)

Finisher

6 Min EMOM:

MIN 1 – DB Hammer Curl

MIN 2 – L-Sit

Author Bio

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