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LABOR DAY HOURS- 7am, 8am, 9am, & 10am

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Burgener Warm Up Clean

Activation 8:00

2 rounds

1:00 Cardio

10 Jumping Air Squats

10 Kang Squats

10 BB Strict Press

20 Alt V Ups (10 ea)

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

3 Position Clean


Holleyman

BIO

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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
Subs

Rounds 20-25 RFT

Reduce WB load

1 AbMat or DBL DBL Push Press

Reduce Load- 205/145, 185/125. 175/120

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