Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Row (Moderate Pace)
:30 Hollow Hold
10 Scap Pull-Ups or Scap Ring Rows
10 Ring Rows
10 Up-Downs
2 Lengths Farmers Carry (Moderate)
Weighted Pull-ups (3 x 6 AHAP)
*Improve upon 9/22/21 results!
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1 – :40 Max Cal Row
Min 2 – 10 Strict Pull Ups
Min 3 – :40 Max Burpees
Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)
(1:00 rest b/t rounds)
(Score = total calories rowed + burpees)
-Scaled-
16 Min EMOM:
Min 1 – :40 Max Cal Row
Min 2 – 10 Band-Assisted Pull Ups or Ring Rows
Min 3 – :40 Max Up-Downs
Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)
(1:00 rest b/t rounds)
(Score = total calories rowed + Up-Downs)