Blackbird CrossFit – CrossFit
Hero WOD
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
To learn more about Holleyman click here
35 minute time cap
Scaled Version
Metcon (Time)
30 Rounds for Time:
5 Wall Balls 10/8
3 Push-ups
1 Power Clean 95/65
Warm-up
Warm-up (No Measure)
AMRAP 5
10 Med Ball Deadlifts
5 Yoga Push-ups
10 Med Ball Front Squats
5 Shoulder Press
SPECIFIC WARM-UP
5 Wall Balls
5 Handstand Push-ups or Scaling Option
5 Down and Finish
5 Elbows High and Outside
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
Take 3-5 sets of 3-5 reps to build weight to workout weight
-in between sets practice a few HSPU and Wall Balls
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Couch Stretch / Side
:30 Single Leg Hamstring Stretch / Side