Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 Hollow Rocks
300m Row
Then 2 Rounds:
5 Scap Pull Ups
10 Band Pull Aparts
5 Scap Push Ups
5/5 Single Arm Ring Rows
5 Pull Ups or Jumping Pull Ups (controlled eccentric)
5/5 DB Bent Row
Pull-ups (3-5 x ME)
0n a 12:00 Clock…3-5 SETS:
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
Metcon (Weight)
16 Min EMOM:
MIN 1 – 5 DB Renegade Rows (50/35) (L+R = 1 Rep)
MIN 2 – 15 Burpees
*Completed by :45 mark of each minute, allowing at least :15 of rest.
-Scaled-
16 Min EMOM:
MIN 1 – 5 DB Renegade Rows (20/15) (L+R = 1 Rep)
MIN 2 – 10 Up-Downs