http://southhallcrossfit.com/wod/holleyman/
Holleyman
November 28, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30

Bike

Frog Squats

Front Lean Rest

Bike

Spidermans

Lateral Lunge

Bike

Straight Leg Sit Ups

Push Up 2 Pike

Review

Power Clean

1 Round Holleyman

Metcon

Metcon (Time)

Run 800m

15 Rounds

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135

Run 800m

15 Rounds

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135
*35 min cap

Classic Holleyman with running and burpees instead of HSPU’s. Choose a weight and speed that will keep you moving and finish within the time cap. At no point should you think you have to stop.

Rx+ = 225/155

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