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CrossFit — September 14, 2021

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2021.09.14

Warm-up
foam roll & stretch

3x
1 wall walk
6 wallball thruster
6 hang power clean (increase weight each rnd)

Metcon (Time)
30 RFT:
5 wallballs (20/14)
3 KBS (1.5/1 pd)
1 power clean (135/95)

A+ 155/105
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

if you would like to donate to the VFW, we have set up a donations page here:

CORE ACCESSORY
3-4 RFQ:
20 russian twists (10 / side)
12 glute bridges
6-8 hanging weighted knee raises
12 plank shoulder taps (or HS shoulder taps, or 25′ HSW)