Wednesday 7-19-17

July 18, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

10-12 minutes of skill work and refresher:

HSPU/Pikes

Power cleans

Use this time to set up a station for the WOD, while working on skills and determining what modification and scaling (if any) that you will need to use.

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
Women’s weight 14/155

NOTE: this WOD is filled with heavy weight and complex movement. Please do not be too proud to scale.

33 minute cap.

Metcon (No Measure)

If you finish the workout in under 15 minutes, and would like to do some more work with the remaining time:

5 sets:

5 pullups (weighted optional)

10 cal assault bike

THIS IS OPTIONAL AND IS NOT FOR TIME. PLEASE COMPLETE ON YOUR OWN AND ONLY IF TIME PERMITS.

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