190816

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard dog warm-up

Fitness

Metcon (Time)

6 Rounds for time:

100m Farmer carry 32/24kg each hand

15 GHD Sit-ups

20 Burpees

Performance

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

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

Extra Credit

SKILL: Metcon (No Measure)

10-20min Yoke walk practice
The yoke weighs 80kg without any plates added. Please ask a trainer if you need help- respect the yoke or it will punish you

COND: Metcon (6 Rounds for time)

6 Rounds for time:

10 Dumbbell snatch, alternating arms 32/25kg

100m Sprint

-Rest as needed between rounds-
To avoid breakage, please do not dump the dumbbells unnecessarily.

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