Main – CrossFit
M-1: Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq
Scale as follows
HS pushup – HRPU or box push ups
Power clean, heavy but managable
So men think 155-185# , ladies 75-135#
Competition WOD
C-1: Metcon (Time)
21-15-9 of
GHD sit up
Burpees
C-2: 2 position snatch (Build to a heavy in 15 min)
1 rep from above knee + 1 rep from floor
C-3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 @ 85% effort
20 KB swings 53/35 ,Russian
15 Box jumps 24/20
10 cal row