30 Jul CrossFit – Sun, Jul 30

CrossFit Metric – CrossFit

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Warm-up

A. General

AMRAP 5 minutes

10 In and out squat jumps

5 Plank to downward dogs

5 Plate ground to overhead

C. Specific

5 RDL

5 Muscle clean

5 Hang power clean

5 low hang power clean

5 power clean

then

Ramp up Power clean and perform 2 reps of workout weight

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
TC: 35 minutes

Intermediate

30 rounds

5 Wallballs 14/12lbs

3 Pike HSPU

1 Power clean 155/105 lbs

Extra Accessory

Core Stability (Checkmark)

Contralateral ring plank

3 x 30 sec/side

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