Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds of Partner Rowling!
(Non-Rowing partner RD1: Up/Down Dog, RD2: Light KB Swing, RD3: 5/5 KB Side Bends)
Then 1 Round w/ Empty Bar:
7 RDL
7 Pendlay Row @ 21X1
Pendlay Row (10-8-6-4)
Start moderate. Build to a challenging set of 4.
Metcon (Weight)
16 Min EMOM:
Min 1 – 20 KB Swings (70/53)
Min 2 – :45 Side Plank (L)
Min 3 – 15 Cal Row
Min 4 – :45 Side Plank (R)
-Scaled-
16 Min EMOM:
Min 1 – 20 KB Swings (26/18)
Min 2 – :30 Side Plank (L)
Min 3 – 10-12 Cal Row
Min 4 – :30 Side Plank (R)