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
Front Squat Complex:
3 Front Squats + 1 Spilt Jerk
For Time:
21 R Turkish Get Ups 50/35
50 KB Swings
42 Ab Mat Sit Ups
50 KB Swings
21 L Turkish Get Ups
4 Rounds:
20 V Sits
40 Russian Twists
60s Weighted Hollow Rock
from CrossFit Wig Wag https://ift.tt/2CJ1w6r
via IFTTT
“Heartburn”
For Time:
1 Mile Run
10 Rounds of Bergeron Beep Test
*1 Round of Bergeron Beep Test*
7 Thrusters 75/55
7 Pull Ups
7 Burpees
Courtesy of CompTrain
Build to a mod/heavy set of 4.
3 Rounds:
12 DB Snatch 70/50
12 DB OH Lunges
12 DB Box Step Ups 24/20″
3 Rounds:
30s Low Plank Hold (elbows)
10 Plank Up Downs (low plank to high plank)
20 Grass Hoppers
CrossFit Wig Wag 