06 Dec CrossFit

CrossFit Metric – CrossFit

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.: Warm-up (No Measure)

EMOM 6

M1 – 45 sec. Plank

M2 – 8 Push Up to Down Dog + 10 Squat Jump

M3 – 5 RDL + 5 Clean and Elbow Stretch + 5 Strict Press

A: Metcon (Weight)

EMOM 10

Barbell Complex:

1 Power Clean

1 Hang Squat Clean

2 Shoulder to Overhead
– work on footwork and balance.

– keep weight moderate to afford quality form

B: 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