Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then, 2 Rounds:
5 Inch Worms
6 Up-Downs
10 Alt. High Plank Shoulder Taps
10 Alt. DB Bent Over See-Saw Rows
6 Alt. DB Snatches
Bench Press (5-5-5)
*Pause :02 all reps.
Metcon (AMRAP – Rounds and Reps)
2 SETS…
8 Min AMRAP:
12 Cal Row
10 Alt. No Push-Up Renegade Rows (35/20)(RX+50/35)
8 Burpees
12 Alt. DB Snatches
-Rest 1:00 b/t Sets-
*Pick up where you left off in previous AMRAP.
PERFORMANCE GOAL → Send it today! Aim for 3.5-4 Rounds per AMRAP! This should be a consistent hard effort every round. Send it on the first round and see if they can hold that pace in the following.
GROUP GOAL → For these athletes, focus should be the Row. We’re aiming for 2.5-3.5 Rounds per AMRAP. Try to keep the pacing consistent on the Burpees and Renegade Rows. These don’t need to be the fastest but try to keep it nonstop.
-Scaled-
2 SETS…
8 Min AMRAP:
9 Cal Row
10 Alt. No Push-Up Renegade Rows (25/15)
8 Up-Downs
12 Alt. DB Snatches
-Rest 1:00 b/t Sets-
*Pick up where you left off in previous AMRAP.