Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row

10 Partner Push Ups

Then 2 Rounds:

8 Box Jumps

6/6 SA DB Bent Over Row

Bench Press (1 x 5)

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – 10 Box Jumps (30/24)

Min 2 – 8 Renegade Rows* (45/30)

Min 3 – 15 Cal Row

Min 4 – Jumping Jacks

*L+R = 1 Rep
-Scaled-

16 Min EMOM:

Min 1 – 10 Box Jumps (18/12)

Min 2 – 8 Renegade Rows* (20/15)

Min 3 – 12 Cal Row

Min 4 – Jumping Jacks

*L+R = 1 Rep