Grand Trunk CrossFit – CrossFit
Warm-up
3 minute cardio
30 pass throughs
3 rounds
5 DL
5 strict press
5 Hang squat clean
5 push jerks
Mobility
wall hip stretch
banded shoulder
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 February, 20 2009
To learn more about DT click here
Accessory
TABATA
8 rounds
:20 work :10 rest
low plank
then
8 rounds
:20 work :10 rest
hollow hold
50 strict DB shoulder presses