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CrossFit WOD, December 10, 2022

CrossFit – Sat, Dec 10

Warm-Up
Warm-Up

2 ROUNDS

5/5 WB Around the Worlds

10 Air Squats

10 Piked Shoulder Taps

8 Clean Deadlift + Upright Rows

INTO..

1 ROUNDS

8 Alt. WB Around the Worlds

8 WB Thrusters

8 Push-Up to Pike

12 Elbow Punches

 

Workout
Holleyman (Time)
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
http://www.crossfit.com/mt-archive2/008541.html

Alternative Weights…

Wall Ball: (14/10)

Power Clean: (155/105)

​​​​​​​KG WB: (9/6)|(6/5)

KB BB: (100/70)|(70/47.5)

NOTE: New Benchmark.

 

 

Partner Workout Option
Metcon (Time)

IN TEAMS OF 2…

60 ROUNDS FOR TIME*

5 Wall Balls (20/14)|(14/10)

3 Handstand Push-Ups

1 Power Clean (225/155)|(155/105)

*P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).

(Score is Time)

KG WB: (9/6)|(6/5)

KB BB: (100/70)|(70/47.5)