20
Aug
160820
Community Fitness Barbending – CrossFit
Warm-up
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
plus 10 min mobility
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
Metcon (Time)
B-Fit
10 burpees
20 hollow rocks
30 DB walking lunges
20 burpees
30 leg raises
40 DB walking lunges
30 burpees
40 abmat sit-ups
50 DB walking lunges
*combined DB load should be about 50% BW*