Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
4:00 of:
10/8 Cal Machine (or 30 Jumping Jacks)
10 Plank Up Downs
10 Lunges
-then-
2x:
10 Twisted Cross
10 Elbow to Instep
BB: 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
OBJECT DT (Time)
Object DT
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Metcon (AMRAP – Rounds)
Every :30 until failure
3 Burpees
1 Strict HSPU/MU/Bar MU