CrossFit – Mon, Dec 19

American Fit Co Northwest – CrossFit

Warm-up

2 Rounds:

250m Row

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 RDLs

Metcon

Light Weight:

8 Deadlifts

6 Hang Cleans

4 Push Jerks

Workout Weight:

3 Deadlifts

2 Hang Cleans

1 Push Jerk

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Accessory Work

Empty Bar:

70 Bent Rows

50 Curls

30 Inverted Rows