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CrossFit WOD, April 6, 2024

CrossFit – Sat, Apr 6

Warm-Up
Warm-Up

1 ROUND

10 Air Squats

16 Piked Shoulder Taps

10 Empty BB Deadlifts

Into…

1 ROUND

10 Wall Ball Front Squats

10 Wall Ball Push Press

10 Push-Up to Pike

10 Empty BB Upright Rows

Into…

1 ROUND

10 Wall Ball Thrusters

10 Hand Release Push-Ups

10 Empty BB Hang High Pulls

10 Alt. Elbow Punches

Hero Workout – Performance
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

KG BB: (100/70)

Hero Workout – Fitness
“HOLLEYMAN (FITNESS)” (Time)

30 ROUNDS FOR TIME

5 Wall Balls (14/10)

3 Hand Release Push-Ups

1 Power Clean (155/105)

(Score is Time)

KG BB: (70/47.5)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

5 Wall Balls (Athlete Choice)

3 Handstand or Hand Release Push-Ups

1 Power Clean (Athlete Choice)

*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.

(Score is Rounds + Reps)

Optional Cool Down – All
EMOM x 9 MINUTES

MIN 1 – :45 Hollow or Tuck Hold

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)