Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Cal Row (Easy-Moderate Pace)

8 Alt. Box Step Ups

10 Alt. High Plank Shoulder Taps

Then, 2 Rounds:

8 Cal Row (Moderate+ Pace)

8 Box Jumps

5/5 SA DB Bent Row (Light DB!)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

7 Box Jumps (30/24)

14 Renegade Row* (35/20)

21 Cal Row

*L+R = 1 Rep
-Scaled-

14 Min AMRAP:

7 Box Jumps (18/12)

14 Renegade Row* (15/10)

15 Cal Row

*L+R = 1 Rep.