June 22, 2019

CROSSFIT
Choose option 1 or 2. Do not do deficit HSPU if you have to break into sets smaller than 3 for first round
Dead Hang (Time)
max effort hang by hands from bar, may release one hand at a time, but once feet hit the ground you are done.
Choose your Rx 1 (Time)
50 double unders
21 Deficit HSPU on plate (45/25)
15 back squat (135/95)
50 double unders
15 Deficit HSPU on plates (45+15/25+10)
12 back squat (155/105)
50 double unders
9 Deficit HSPU on plates (45+15+15/25+10+10)
9 Back Squat (175/125)
back squats from floor

Rx+
Back squat at:
155/110 for 15
195/135 for 12
225/155 for 9

Scale
100 “running” single unders
8/6/4 wall walks or 6/4/2 hand walks around box with toes on box
Choose your Rx 2 (Time)
50 double unders
21 HSPU with 25lb plate and ab mat below head
15 back squat (155/110)
50 double unders
15 HSPU on ab mat
12 back squat (195/135)
50 double unders
9 HSPU on floor
9 back squat (225/155)
Back squats from floor

SWEAT
Deck of Cards: For Time

Hearts = Kettlebell Swings 53/35
Spades = Burpees
Clubs = AbMat Sit-Ups
Diamonds = Goblet Squats 53/35
A = 200M Run

STRONGMAN
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
Partner “Holleyman” (Time)
30 Rounds – Teams of 2:
5 Wall balls (20/14)
3 HSPU
1 Power Clean (225/155)
* 1 partner works/1 partner rests
* alternate each round
Pull your stones (Time)
60 strict pull ups
every drop from the bar requires one stone or bag to shoulder before restarting pull ups

Rx + wear a vest or hold dumbbell between feet/legs (20/14 vest-20/15 db)
Once completed finish with 800 meter small sled walk, increasing weight every 200 meters. Record weight in comments. Not for time.