Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
5/5 Split Squats (RD2: 10 Alt. Lunges)
10 Ring Rows (RD2: 5 Pull Ups)
8 Tuck-Ups
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL
Pendlay Row (:03 eccentric)
Pendlay Row (3 x 6 AHAP)
Metcon (Time)
FOR TIME (16:00 cap):
20 TTB
400m Run
20 Pull Ups
30 Alt. DB Box Step-Overs (50/35)|(24/20)
20 Pull Ups
400m Run
20 TTB
-Scaled-
FOR TIME (16:00 cap):
20 K2E
200m Run
20 Jumping Pull Ups or Ring Rows
30 Alt. DB Box Step-Overs (25/15)|(18/12)
20 Jumping Pull Ups or Ring Rows
200m Run
20 K2E