Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Jog Carrying Med Ball
10 Alt. Groiners
10 MB Front Squats
10 MB Push Press
10 MB G2OH
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 just below knee)
Power Clean (Build to challenging load to be used in WOD (10 mi)
Metcon (Time)
IN TEAMS OF 2…
For Time:
32 Rounds of Clean Holleyman**
*Partners Alternate every 4 Rounds. While P1 is performing Clean Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate G2OH (45/35)
** 1 Round of Holleyman = 5 Wall Balls (20/14), 3 HSPU, 1 Power Clean (185/135)
-Scaled-
24 Rounds of Clean Holleyman**
*Partners Alternate every 4 Rounds. While P1 is performing Clean Holleyman, P2 Performs AMRAP of 10 Air Squats + 10 Plate G2OH (25/15)
** 1 Round of Holleyman = 5 Wall Balls (14/10), 3 HSPU or 6 Plate Push Press (25/15), 1 Power Clean (95/65)