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

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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