CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

20 Air Squats

10 Push Ups

then

Gradually warm up/build to metcon Clean weight

Get Fit

Min 25 – 55

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
30 Minute Time Cap

This is a Hero WOD from way back. We have set this up to either be treated as a 30 min AMRAP (to fit class times) or with the understanding that you might need to scale in order to complete better than 1 round per minute x 30… Most will need to choose their own heavy barbell weight anyway, and it shouldn’t be more than about 80% of your most recent 1RM Clean. HSPU can be changed to regular ole’ Push Ups to keep you moving if needed.