Crossfit Cape Cod 10-21-16


Crossfit Cape Cod 10-21-16

CrossFit Cape Cod – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#/155#  ****use no more than 75%-85% of your 1 rep max clean**


In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

Optional Work

Metcon (No Measure)

Core work

4 rounds of

1:00 planks each side and back