Metabolic CrossFit – CrossFit

We will have one class today at 10am. Bring a friend!


15 minutes to complete

500 meter row

Then 3 rounds

10 shoulder passes

30 second handstand hold

30 second plank right side

30 second plank left side

30 second handstand hold

10 ring rows

Warm up to power clean weight.

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
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


Write your New Year’s resolution(s) on the white board.

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