Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
5x Russian KB Swings (53/35)
5x Goblet Squats (53/35)
10x Assault Bike Calories
Weightlifting
Front Squat
15:00 to Establish 1RM Front Squat.
-Rest 2:00 between sets.
Metcon
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 Feburary, 20 2009
To learn more about DT click here
Scaling Options:
DL/HPC/PP = Load
10:00 Time Cap