CFPC – CrossFit

Warm-up

Warm-up (No Measure)

5 min Row, 70% effort

Front rack band stretch, 2 min per arm

KB Waiters carry 100′ per arm

3 Wall walks

Bear Crawl 50′

Crab walk 50′

Accumulate 40 heavy russian swings

10 leg swings each direction

Warm-up power cleans and prepare handstand push-ups

Metcon

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
No heavier than 70% Power clean 1RM

HSPU may be scaled to 1 wall walk per round, dumbbell shoulder press x5, or box edge HSPU