Crossfit Garage – CrossFit
Warm-up (No Measure)
1:00 Bike, into:
AMRAP X 6
8/8 Forward + Back Shoulder Circles
8 Cossack Squats
8 PVC ATW
Push Jerk Review
Weightlifting
Push Jerk (6×3)
finishing heavier than last week
Metcon
Partner Running DT (AMRAP – Rounds and Reps)
AMRAP 18
Partner A: Begins 400mRun
Partner B: Begins ‘DT’ – cycling through:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
RX: 155/105
Partner B continues cycling through rounds of DT until Partner A returns from the run. Partners will then switch off, and Partner A picks up where Partner B left off, etc until the time cap
Score: TOTAL rounds + remaining reps of DT
Cool Down
1:00/side Thread the Needle stretch
()
Bright Spot
Deadlift
Hang Power Clean
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